What is IF, and will it work for you? Like many weight-loss
formulas, Intermittent Fasting is not for everyone. If you decide you want to
give it a try, I recommend working with a nutritionist, especially if you are
athletic or work out as part of your daily routine.
With intermittent fasting, there are several ways of
restricting the time in which one eats. One way is fasting on alternate days.
Another method is to eat within a specific time period. A common IF protocol is
to fast between 8:00 pm and 12:00 pm, so you are not eating for about 16 hours.
Or, some people prefer a 12-hour fast, between 8:00 pm until 8:00 am, for example.
If you are thinking about intermittent fasting, there are
many things you need to consider. First, ask yourself, “Is this realistic for
me and can I sustain it indefinitely?” This is a critical question. Personally,
intermittent fasting will not work for me. I usually get up at 5:00 am and I am
hungry by 6:00 am. I also enjoy a small snack around 8:00 pm so IF is not for
me. However, many of my clients tell me they are not hungry until 10:00 am or
noon and do not care about breakfast. For these clients IF might be a great way
to reduce calories without deprivation. However, as I said, if you decide to
try intermittent fasting, it is very important to work with a nutrition
specialist, like me, to ensure that you are getting adequate nutrients, especially
enough fruits and vegetables.
A second important consideration is your fitness schedule. I
exercise at 6:15 am and I need a small snack before that workout. However, your
preference might be to do cardio on an empty stomach early in the morning and
then refuel. A 12-hour fasting window may work fine for you, but again, it’s
important you consult a professional to ensure that you are getting enough calories
and properly fueling your workout.
A third consideration is sufficient protein. If you are
doing strength training or intense cardio, you need to replenish with
sufficient protein and a complex carbohydrate. Sometimes IF leads to insufficient
protein if exercisers do not refuel properly.
A fourth consideration is whether or not you struggle with
nighttime grazing, as many of my clients do. If you are consistently grazing
after dinner IF might not be a realistic weight-loss method for you, and you may
be better off working with me on nighttime eating strategies.
A fifth consideration is that you need to stick with IF for
at least 8 weeks, and preferably forever, in order to reap the benefits. Ask
yourself, “does this fit with my lifestyle?” (IF is contraindicated for those
younger than 23 or older than 75, pregnant, or breast-feeding, those with advanced
Type 1 diabetes, or those with a chronic sleep disorder, or an eating disorder.)
Here is what some of the experts on aging have to say:
“The IF method includes food selection, timing, and frequency
manipulation and may involve caloric restriction. These variables lead to
changes in eating and sleeping patterns, resulting in positive alterations to
metabolic rhythms.” (Aksungar et al.
2017). “The altered biorhythms in turn,
shift inflammatory biomarkers, hormone secretions, microbiome health, cognitive
function, and metabolic pathways all of which can potentially expand life span.” (Carlson et. al. 2007; Mattson, Longo &
Harvie 2017).
The question is: Will intermittent fasting help you lose
weight more than a typical low-calorie diet?
That depends on your body, your metabolism, and how IF fits with your
lifestyle. If you are curious and think you might like to give it a try, I’m
happy to work with you to ensure that you are not skipping any key nutrients
and are fueling your body with enough fruit, vegetables, and lean protein to
function at your best! Call or email today to schedule a consultation. Lisa@maineweightlosscoach.com. (207)
415-8375. https://lisaprincenutritionspecialist.com/
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