Does Intermittent Fasting Work?

There is no shortage of diets on the market. Low carbs diets like Keto, points based diets like Weight Watchers, and caveman diets like Paleo are all competing diet plans that promise results. 

We highly recommend against fads and trends when it comes to diets. Overly restrictive diets aren't sustainable long-term and can cause more harm than good. While each diet has positive components, we don't recommend any one diet plan for most people.

The one exception we would make is for intermittent fasting. It's not so much a diet in terms of what you eat, but focuses instead on when you eat. And there is plenty of research to back it up. 

What is Intermittent Fasting?

Intermittent fasting is an eating plan that switches between fasting and eating on a regular schedule. With intermittent fasting, you only eat during a specific time, for a certain number of hours each day. There are different ways to practice intermittent fasting, and different methods that work for different people. But all methods follow some balance between eating and fasting. 

How Does it Work?

A daily approach to intermittent fasting is most common. In general a 16/8 method is utilized, meaning you fast for 16 hours and eat for 8 on a daily basis. After dinner, you don't eat or drink anything (besides water) until a late breakfast or lunch the next day. In practice, this typically looks like eating from 11am to 7pm, or 12pm to 8pm, and fasting the rest of the time. 

Fasting for 16 hours can feel like a lot to some people when starting out. If that seem intimidating, a 14/10 method (14 hours fasting, 10 hours eating), or even a 12/12 method can be a way to build up to longer fasting intervals. 

Another option, known as the 5:2 approach involves eating regularly five days a week, and limiting yourself to one 500-600 calories meal two days a week. For example, you would eat normally every day besides Monday and Thursday, which would be your one-meal day. We don't specifically practice or recommend this method, but it is one that some people find useful.

What are the Benefits?

There is plenty of research to back up intermittent fasting. When humans were evolving, we would often go long periods of time without eating. It was common to go many hours, or even days, at a time without eating and we were able to survive and thrive. Because of this, the human body responds well to fasting on a regular basis.

Here are the top five reasons we recommend utilizing intermittent fasting: 

1. Intermittent fasting improves many health markers. 

Research has shown that intermittent fasting can protect against chronic diseases like type 2 diabetes, heart disease, neurodegenerative disorders, inflammatory bowel disease, and many types of cancer. It can also help you manage your weight, blood pressure, digestion, and heart health. This is true of many diets, and not specifically unique to intermittent fasting, but the benefits are obvious.

2. Intermittent fasting has a positive impact on thinking and memory. 

Studies have shown that intermittent fasting boosts memory and brain heath. While that not be a major focus for those engaging in a fitness or diet plan, it should be! The body and mind work together, and the health of one impacts the other. It becomes increasingly important as we age, and contributes to a longer life and higher quality of life.

3. Intermittent fasting isn't restrictive.

This is a big one! Most diets restrict calories or major macro-nutrients that the body needs. Intermittent fasting doesn't. During your eating window, you can eat normally. This means eating within a normal calorie range and not cutting out any important food groups. If weight loss is your goal, you'll still need to be in a calorie deficit to reach your goal, so intermittent fasting isn't an excuse for a free-for-all. But it is a great way to heal your relationship with food, not demonize any certain kinds of foods, and focus on sustainable health habits. Best of all, there's no need to obsess over it or be too strict with yourself. You don't have to do it perfectly or become an extremist to see results. A little goes a long way, and if you "mess up" one day, you can just pick up again the next.

4. Intermittent fasting is conducive to a social life. 

Most diets are not particularly sustainable in social situations, or life in general. It feels like torture going out to dinner, attending a birthday party, or just hanging out with friends. Most diets don't allow flexibility and freedom, but intermittent fasting gives you more wiggle room. Within your eating window, you can eat basically whatever you want (within reason). If you go out late on Friday and finish dinner at 10pm, you can sleep in and hit brunch at 2pm and still be practicing intermittent fasting. What's not to love?

5. Intermittent fasting increases energy and physical performance.

Those who fast regularly lose fat while maintaining muscle mass. Intermittent fasting isn't a cure all or a way to get out of your workout regimen, but it does assist your efforts to lose body fat and gain muscle. It also boosts your energy, which increases overall workout performance and quality of life (who likes being tired all the time?) It also helps repair your muscle tissue after a workout and aids in a quicker recovery. It's a win all around!

What are Risks?

It's always important to speak with your doctor before starting a specific nutrition plan. Children under 18, pregnant women, people with diabetes or blood sugar problems, and those with a history of eating disorders are not advised to try intermittent fasting. People not in these categories can safely practice intermittent fasting and continue the regimen indefinitely. 

Conclusion

Intermittent fasting can be a great way to improve your physical health, heal your relationship with food, boost your energy and brain functioning, and still have a life. Incorporate intermittent fasting into your life slowly, starting with a larger eating window, and take note of how you feel. Over time you can slowly increase your fasting window while still eating within a normal calorie range and not restricting major food groups. The goal is to increase your quality of life, not become your life. So don't obsess over it or go crazy. You don't have to do intermittent fasting perfectly to see results. Overall, intermittent fasting can be a great tool in the pursuit of your wellness goals.

Join the Fire + Voice Community! Connect with us on Facebook  and Instagram.

Fire + Voice coaches people on-the-go on how to overcome busy days, yo-yo diets, and unsustainable fitness fads in order to stay fit from anywhere in the world-- and live a life of freedom rather than restrictions-- through online personal training, yoga, life coaching, and global retreats. We show our clients how to be fit and free. Most importantly, we give each client the tools they need to reclaim their body and life.