Intermittent fasting is one of the most popular weight-loss tools. Its popularity comes from the fact that it’s not really a diet since there are no food restrictions. In fact, the only restriction is the times you eat at. Whether you choose to have a donut or a salad during your “eating window” you are still practicing intermittent fasting.
Countless studies have deemed intermittent fasting as one of the most important factors in weight loss. It doesn’t involve counting calories or restricting your eating, instead, it’s about eating and not eating, depending on what time of the day it is.
How does intermittent fasting work?
Intermittent fasting triggers 2 of the most important hormones in the body:
- Growth hormone — It is one of 6 fat-burning hormones and it is the one that has the biggest effect. It is also anti-aging. It protects muscles and helps to build body lean mass.
- Insulin — Weight loss becomes harder in the presence of insulin. It is a dominating hormone that blocks growth hormone.
There are different windows and time spans of intermittent fasting. Beginners should have a longer eating window and progressively shorten it. The shorter the eating period is, the better it will be for weight loss. This is because every time we eat, our insulin levels spike, regardless of the food. It spikes more with certain groups like carbohydrates but any time of food consumption spikes the insulin in our body which in turn makes it difficult to lose weight since insulin stores it.
Eating windows
A lot of people’s eating habits include breakfast → snack → lunch → snack → dinner → snack. This pattern is not ideal since insulin levels will be increased at all hours of the day. Ideally, people who want to integrate intermittent fasting in their diets should do breakfast → lunch → dinner, meaning no snacking in between. The key to not be hungry between meals is to eat more fat.
Eating windows refers to the hours of the day when you eat or don’t eat. Most beginners implement a 16:8 pattern, meaning 16 hours of fasting and 8 hours of eating. To take it a step further (more experienced people) a 20:4 pattern is implemented which includes only 2 meals per day. It is going to take a lot of time to transition from each eating window and it’s always wise to talk to a health care professional.
There are other windows that exist such as fasting for 2 days but these are a bit more radical and should only be followed under constant supervision from a professional. The 2 windows above have been proven to be the most beneficial when intermittent fasting.
Intermittent Fasting Suggestions
1. Some liquids are permitted
Liquids such as water, tea, and coffee are good to drink during the fasting period. They all have zero calories and certain teas can help to fast longer and decrease hunger because the herbs help to support your blood sugars and your liver.
2. Certain foods aid in the process
Intermittent fasting means that you have less time to eat. There are certain food groups that can aid in this process because they keep you full longer. Food that is high in fats makes you fuller for longer meaning you won’t be starving throughout the night and in the morning until it’s time to eat again.
3. Adding exercise is not only suggested, it’s recommended
Though weight loss is mainly achieved through healthy and mindful eating, adding an exercise routine to your intermittent fasting will help speed up the process. High-intensity workouts are the most recommended form of exercise when intermittent fasting.
4. Drink lots of water
We often mistake thirst for hunger so if throughout the process you feel hungry, drinking water can help put off that sensation. Not only that but water has been proven to be beneficial in the weight loss process.
Final Thoughts
Much like with every other diet or change-up in routine, it is wise to consult a physician or professional before beginning. What works for others may not work for you and when it comes to healthy weight loss, there is no easy fix. Learning the biology behind the weight loss process is an amazing place to start because it gives you the foundation you need to know how your body works. A combination of intermittent fasting and exercise has been proven to be one of the most effective ways to lose weight in a healthy way.