Does Intermittent Fasting Work And Is It Right For You?
What if You Made Your Stomach Growl on Purpose?
Intermittent fasting is a proven, effective way to lose weight, especially when coupled with nutritious foods like lean chicken, fruits, and veggies. Ten percent of Americans ages 18 to 80 are using this strategy according to data from the International Food Information Council (IFIC), and it’s only growing in popularity.
By fasting, you are deliberately putting yourself on a schedule where you withhold from eating. It takes a lot of self-discipline to be successful at intermittent fasting, but when done right, it can have many benefits.
What Is Intermittent Fasting?
Intermittent fasting is the practice of withholding from eating for a set period of time each day or week. There are many different methods of intermittent fasting:
The 5-2 Approach: Eat normally five days a week and then fast for two days.
Alternate-Day Fasting: Eat normally one day and then fast or eat a small meal the following day.
The 16/8 Method: Also known as time-restricted eating, this is when you eat normally for eight hours a day and then abstain from food for the other 16 hours of the day.
Overnight Fasting: Avoid eating for 12 hour stretches, usually while sleeping.
Eat-Stop-Eat: Go completely without food for 24 hours once or twice a week.
One Meal a Day: Eat your daily calories in one meal within 1 hour and then refrain from eating for the remaining 23 hours.
The 5-2 approach and overnight fasting are the most common, but there’s no right or wrong way to fast. You also don’t have to follow any of these methods for it to count. If you’re deliberately withholding from food or eating on a certain schedule, then you’re engaging in the practice of intermittent fasting.
The Benefits of Intermittent Fasting
When done correctly, intermittent fasting can be an effective way to lose weight. The benefits include not only weight loss, but also improved blood sugar and cholesterol, reduced inflammation, better heart health, and even more sound sleep.
A neuroscientist named Mark Mattson at Johns Hopkins Medicine looked further into the benefits of intermittent fasting. According to his research, the practice could result in ‘a longer life, a leaner body, and a sharper mind.”
Intermittent fasting isn’t anything new. Our bodies are hardwired to be able to handle brief stretches of time without food. Long before takeout and DoorDash, hunting and gathering were the only means of getting sustenance. Our ancient ancestors had no choice but to fast while they waited for their next meal.
With that in mind, you’re physically able to withhold from eating food. Your hunger cue could actually mean that you need to drink more water. Eating is also sometimes the result of boredom, stress, low energy, or discomfort in social interactions. By fasting, you will be cutting down on the impulse to eat when you’re not actually hungry.
Intermittent Fasting May Not Be for Everyone
As great as intermittent fasting may sound, it’s important to know yourself and your triggers. It’s a slippery slope when it comes to intermittent fasting and starving yourself.
The National Eating Disorders Association reports that 9% of the U.S. population has some kind of eating disorder. Those who suffer from anorexia, bulimia, avoidant restrictive food intake disorder, or any other struggle with food would be ill advised to try intermittent fasting for themselves.
Further studies have been done looking at the relationship between intermittent fasting and eating disorders. An article published in Clinical Diabetes and Endocrinology advises:
“Intermittent fasting seems to be an effective way to treat certain medical conditions but should only be prescribed by knowledgeable healthcare providers using thoughtful discretion and with substantial disclaimers.”
As always, speak with your doctor before trying any kind of new weight loss regimen, especially one like intermittent fasting. There are many benefits to this weight loss strategy, but there may also be some downsides worth considering.
So, Should You Try It?
Overall, intermittent fasting could be an effective way to lose weight if it’s done safely. It’s mentally challenging to withhold from food, but if you have the willpower, then you may see the results you want. Do your research on best practices, speak with your doctor, and give intermittent fasting a try if you think it’s right for you.
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