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What role does time restricted feeding (aka intermittent fasting) play in weight/fat loss?
You've likely heard about the popularity of intermittent fasting and its potential health benefits.
Our focus for this week is on the role that time restricted feeding (aka time restricted eating) plays in weight/fat loss.
First, a quick and simple explanation of the different variations of intermittent fasting:
- Alternate day fasting: This involves eating for 12 hours and fasting for 36 hours, as one example.
- Eat-Stop-Eat: In this variation, you fast for 24 hours at regular intervals (e.g., 2 days per week). So, you eat for 5 days a week and fast for 2 days out of the week.
- Random Meal Skipping: This involves skipping meals at random times throughout the week.
- Feeding Window: This approach involves eating only during a set period of time every day. Examples include the 16:8 (fasting for 16 hours and feeding within an 8-hour window) or the 18:6 (fasting for 18 hours and feeding within a 6-hour window) intermittent fasting protocols.
Remember that the equation for weight loss is simple: Weight loss = eating fewer calories than you burn.
With that being said, intermittent fasting is just one way to accomplish the goal of eating fewer calories than you burn.
What makes intermittent fasting appealing to so many people is that it makes losing weight easier to achieve compared to the "eating smaller meals" approach.
Intermittent fasting probably works as a weight loss protocol because it causes you to eat fewer calories.
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Some studies have shown that intermittent fasting can help with weight loss. It's important to note that if you compensate for any meals you skipped while fasting by eating more at a later time in the day, you won't lose weight.
16:8 intermittent fasting (aka time restricted eating) is a viable method for reducing body weight and body fat, with or without caloric restriction.
Are there any side effects?
Some common side effects include nausea, dizziness, and hunger.
What can you have during the fast?
You can consume foods/drink products that have no more than 5-10 kcal. This includes things like water, tea, coffee, and sparkling water.