The Skinny on Intermittent Fasting

What is Intermittent Fasting?

Intermittent fasting (IF) is a dietary strategy that requires an individual to switch between periods of fasting (not eating anything) and periods of eating. IF is typically used as a tool to help people lose weight.

There are many different ways to go about IF - for example, some people choose to have an 8 hour eating window and a 16 hour fasting window, while others may opt for a full 24 hour fast 1-2 days per week. The biggest defining factor of IF is that eating is time-restricted.

Is IF totally necessary in order to achieve weight loss? What are the benefits and what are the risks? Let’s look into the pros and cons of this controversial diet and explore if it’s right for you.

Intermittent fasting (IF) is a dietary strategy that requires an individual to switch between periods of fasting (not eating anything) and periods of eating.

Intermittent Fasting - Pros

Weight loss can occur with intermittent fasting due to the restrictions on eating times, which usually lead to less meals and snacks eaten throughout the day. This can naturally lead to a calorie deficit, which is necessary for weight loss.

IF has also been linked to reduced insulin resistance, better blood sugar control, & increased human growth hormone (HGH) - all of which can encourage weight loss.

Besides affecting weight, IF is associated with reduced inflammation, increased autophagy, and prevention of certain cancers and neurodegenerative diseases such as Alzheimer’s.

Intermittent fasting can result in a calorie deficit - which can contribute to weight loss.

Intermittent Fasting - Cons

Although intermittent fasting can have health benefits, it also comes with some risks. Hunger, fatigue, nausea, trouble concentrating, and irritability can occur by going many hours without eating. The restrictions on eating windows may also be unsustainable depending on life circumstances, work schedule, and family life.

And, even though intermittent fasting is often used as a tool to lose weight, it can sometimes cause weight gain. Some individuals end up becoming so hungry during their fasting period that when it’s finally time to eat, they over consume calories and can even begin to struggle with binge eating behaviors.

The restricted eating patterns that intermittent fasting requires can lead to binge eating and other disordered eating behaviors during the eating window.

The Bottom Line

Intermittent fasting has pros and cons. It’s important to note that it may work for some, but not be the best strategy for others.

As a registered dietitian helping individuals lose weight sustainably, I never recommend my clients to adopt IF. Overall, prioritizing a diet that is high in nutrients, low in added sugars, and is minimally processed is most beneficial for optimal health, regardless of eating times. And while IF is linked to health benefits, it’s not necessary for weight loss and is certainly not a sustainable habit that can be implemented daily for the rest of your life.

A portion-controlled, whole foods diet is more important in achieving weight loss than time-restricted eating is.

Weight Loss Without Restriction

You CAN achieve weight loss without food rules, restricted eating times, or cutting out entire food groups. Schedule your free discovery call to learn more about my sustainable nutrition & fitness programs!