This article will be discussing intermittent fasting for losing weight!
Many people seem to believe intermittent fasting is this crazy magical tool. Can it work? Sure! Is it magic or better than eating throughout the day? No.
Of course, we need to have constants in place when comparing intermittent fasting to standard eating. These constants are calories and protein intake. When these are in place, there is no difference in fat loss between intermittent fasting and eating throughout the day.
Why do we think this is? Well, fat loss is dictated by a calorie deficit. Whether we obtain a calorie deficit by eating between 8:00 AM and 8:00 PM or obtain a calorie deficit from eating between 12:00 PM and 8:00 PM, it is the same calorie deficit and will yield the same results when calories and protein are equated.
So why would we reduce our feeding window? Well, if we give ourselves 4 hours less to eat during the day, it can help us achieve this calorie deficit since there is less time to eat. Any diet strategy will produce fat loss results as long as a calorie deficit in place. The calorie deficit is the common mechanism for all of these diets.
Flexible dieting gives leeway and works as long as there is a calorie deficit.
Keto helps create a calorie deficit by eliminating a macro-nutrient.
Carnivore works by eliminating many foods, which helps create a calorie deficit.
Intermittent fasting works by reducing the amount of time there is to eat, helping to create a calorie deficit.
As you can see, there is nothing special about intermittent fasting for weight loss.
What about hunger levels?
Many people claim that intermittent fasting helps reduce hunger levels, thus helping adhere to the nutrition protocol. There is some evidence for this, but you can’t simply apply this statement to everyone. Some people might feel really hungry in those 4 hours after waking, thus making not having a meal soon after waking less than ideal.
Bottom line, if you find intermittent fasting helps you create a calorie deficit, and helps you maintain a calorie deficit, awesome!
If you can maintain a calorie deficit no problem when eating throughout the day, and ESPECIALLY if you get quite hungry after waking, intermittent fasting probably isn’t the solution for you.
Another thing to note is workouts. If you plan on working out after you have a meal or two in you, all good. If you tend to do morning workouts, intermittent fasting probably won’t be the best option when looking at performance. There are some people who prefer fasted workouts, but having some protein and carbs in you is generally a really, really good idea.
That’s the article! Got questions or comments? Leave them in the comment section! Thanks for reading everyone and I will see you next Monday for my next article!
Here are some other articles that may be beneficial for your knowledge!
Until Next Time,
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