Intermittent Fasting: Part 1

 

• What is Intermittent Fasting?

You may have heard this phrase thrown around a lot over the last few years as it has garnered lots of attention for its alleged fat-melting effects. Intermittent Fasting (I.F) is essentially an eating pattern that cycles between periods of fasting and eating. So, how does it work?

 

• Different methods of intermittent fasting

There are various methods people like to implement when trying I.F. For example, Time-Restricted Eating (TRE) which typically involves 16 or more hours of fasting, followed by an eating window of 8 hours or less. TRE is often the most popular because it can be as simple as eating an early dinner, then delaying or skipping breakfast the next morning. 

There is also the Eat-Stop-Eat method, which entails a 24 hour fast, once or twice per week. This one may be a little more challenging as it requires you to fast for a whole day, with the idea being that you have more freedom with your caloric intake on your feeding days. 

Finally, there is the 5:2 method which consists of 5 regular feeding days, followed by 2 days of consuming only 500-600 calories. Not too dissimilar to, this method requires a longer (though slightly less restricted) period of fasting. 

 

• Who is it for?

Sounds pretty straightforward right? If you have experimented with I.F already and it works for you, that’s awesome! It absolutely can help some people overcome barriers with weight loss, as a simplified method of calorie restriction. 

However, I.F is NOT for everybody. Individuals with diabetes, high blood pressure, or a history of eating disorders, and pregnant women, are a few examples that should avoid I.F. As with any diet, you should consult your primary care physician first. 

Stay tuned for next week’s post where we delve into a little more of the science behind I.F, particularly its effects on training performance and weight loss.

 

Author: Mitchell Johnson