Intermittent Fasting and Weight Loss: Does it Work?

The next big health, fitness and weight loss thing for 2021 is here and it’s called intermittent fasting. The simple definition of intermittent fasting is going a moderate amount of time without eating on a regular basis in order to coerce the body to burn stored fat more efficiently, and there is some evidence that it works.

Some background info: The idea for intermittent fasting comes from our distant ancestors who did not get three square meals a day, with snacks. They only ate when the hunt (for meat or edible plants) was successful and that certainly occurred at irregular intervals. The theory then follows that perhaps we were designed to eat that way rather than every few hours or so.

Our bodies have two primary methods used to create energy that permits muscle function (such as breathing and heart contractions) and brain functions. The first and easiest method involves converting carbohydrates to glycogen (a simple sugar), combining it with oxygen and then burning it within our muscles. This system needs  to be replenished often in the form of additional carbs and if it is not, our bodies then turn to stored fat as its source of energy. But where does that stored fat come from? Stored fat is created from the excess calories we eat that our bodies do not need for immediate energy. Think of stored fat as a rainy-day fund source of energy that our bodies keep on hand for lean times when we do not have access to food. Our ancient ancestors often faced lean times, us?…not so much.

Thus, the theory behind intermittent fasting is to force your body to turn to stored fat as a source of energy by depriving it of access to easily processed carbohydrates on a regular basis. The end result of this is the reduction of stored fat which means lost weight and the health benefits that come with it.

There are three primary methods of intermittent fasting and they are:

16/8 method – This involves 16 hours of fasting per day with an eight hour “eating” period. This is easier than it sounds as all one needs to do is skip breakfast every day. Yes, I know we have heard for years that breakfast is the most important meal of the day. In this case, you would eat your last meal in the evening, say around 8:00,and then not eat again until lunchtime the next day.

Eat-stop-eat method entails fasting for a full 24 hours once or twice a week, which can be difficult for many people, especially during the first several attempts.

5:2 diet is slightly more complicated and involves some calorie counting. The 5:2 diet reduces your caloric intake to 500 calories per day during two nonconsecutive days every week. It is a bit less draconian version of the eat-stop-eat method as you get to eat a small amount even on “fasting” days.

Obviously, intermittent fasting is only effective if one does not binge on donuts, cookies and birthday cake during the non-fasting periods. One must still eat in a healthy manner when not fasting. Also, intermittent fasting is not for everyone. Children under 18 should not partake, nor should people who have or had eating disorders.

Also, studies have shown that intermittent fasting is more effective for men and may disrupt menstrual cycles in women especially if the fasting periods are too lengthy. Lastly, pregnant women, those trying to conceive and breast-feeding women should not undertake intermittent fasting. Also, folks with medical conditions such as diabetes, low blood pressure or on certain medications should check with their doctor before beginning an intermittent fasting program.