To Fast Or Not To Fast — Is Intermittent Fasting Right For You?
ď śOne thing all diets have in common, is that they limit or restrict calories or specific food groups. While anyone who has ever turned to diets for weight loss is familiar with the concept of limiting and restricting calories and food groups, there is a new dieting trend that many are turning to—intermittent fasting.
Most nutritionists and physicians will agree that starving yourself and skipping meals altogether is not only unhealthy http://www.ijbnpa.org/content/pdf/1479 -5868-9-99.pdf, but that it will throw your body into “starvation mode”. While some individuals fast for religious reasons opposed to dietary reasons, fasting for dieting works on an entirely different premise than simply starving yourself.
Intermittent Fasting Defined When you hear the term “intermittent fasting”, you may jump to the conclusion that it is a method in which you eliminate food and calories altogether—however that is not the case. And, in fact, it is already showing good results http://www.bbc.co.uk/news/magazine25549805
ď ś Intermittent fasting differs from traditional fasting diets, and religious fasting in that 2-3 nonconsecutive days per week. ď ś It is also different to fad detox diets http://www.slimshortcut.com/lemondetox-diet/ where calories are being dramatically decreased and instead being replaced by water with some lemon in it! With this type of fasting however, the opposite is true. Food is encouraged, but, only within the "eating windows", which is usually about 8 hours out of a 24 hour day.
There are many methodologies as to why this form of dieting is so successful, one is that you are only “depriving” or limiting your diet a few days a week— which is easier to maintain than every single day of the week.
Does Intermittent Fasting Really Work? A study posted in the International Journal of Obesity http://www.nature.com/ijo/journal/v35/n 5/full/ijo2010171a.html showed some promising results.
A group of overweight women who ate a maximum of 650 calories per day, 1-2 days a week—and up to 2,500 calories the remaining days a week lost an average of about 14 pounds in a 6 month period. A second group of overweight women were asked to consume a maximum of 1,500 calories for the same 6 month period, however lost only an average of 12 pounds per person.
ď śThere are many methodologies as to why a larger amount of weight loss can be achieved with intermittent fasting. One methodology is that the lower calorie days your body burn more of its stored fat.
Another methodology is that on the lower calorie days, individuals are more aware of the truth sensation of being hungry— opposed to eating only because it is “time” or because they are craving something. This true realization of hunger and needing food, opposed to wanting food may help dieters to successfully change their eating patterns on their full calorie days—without conscious effort.
ď śIntermittent fasting is not ideal for all individuals, particularly anyone with diabetes. As with all diets and health and wellness plans it is important to maintain a consistent relationship with your health care professional.