Intermittent Fasting & Weight Loss

 Intermittent Fasting



Intermittent Fasting is a relative newcomer diet that has been trending upward in popularity in recent years.

Intermittent Fasting is an umbrella term for at least three different types of diets:

•Time restricted

•Alternate day fasting

•The 5/2 diet

Time restricted: Often referred to as a 16/8 diet. Refers to eating in an 8hr time frame and 16 hours of taking only water. Example: eat from 10am-6pm and fast the rest of the time.

Alternate Day Fasting: here there are days when one eats about a quarter of their normal intake-about 500 cal- alternating with "feast" days.

The 5/2 diet: this is a variation on the alternate-day approach, with the numbers referring to days rather than hours. Participants limit their calories to about 500 cal for two (nonconsecutive) days a week and eat freely on the other five.

Do the diets work? And better yet, will the participants stick to it?

•A JAMA study published in 2017 found that alternate day fasting was not superior to daily calorie restriction in terms of adherence to the diet, weight loss, weight maintenance, or measures of cardio protection.

•A study published in Nutrition and Healthy Aging in 2018 concluded that the "eight-hour-time-restricted feeding produces mild caloric restriction and weight loss, without calorie counting. Restricting by about 300 calories per day."

•In a study published in Cell Metabolism in July 2020 found that shortening the eating window to 4 or 6 hours (instead of 8 hours) would make a significant difference in weight loss.

The publishing authors of the studies concluded that intermittent fasting does work, but it is slower than normal calorie restriction. They also concluded that people will probably be able to stick to it longer due to the ease of incorporate into their lifestyles.

Intermittent Fasting is considered a modified calorie restriction diet without the need of vigilantly monitoring what you eat by recording in an app, food journal, etc.

As with ANY diet, caloric restriction is needed for weight loss.

 #weightloss #healthylifestyle #intermittent casting #obesityspecialist



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