Intermittent Fasting (IF) is a broad term used to describe a pattern of eating in which you restrict your food intake to a specified eating window. While many of us start the day with breakfast at 7 am and end with an after-dinner snack at 8 pm (a 13-hour eating window), intermittent fasting, or time-restricted eating, refers to cutting down that time spent eating to a shorter window.

There is quite a bit of misinformation behind the idea of intermittent fasting.

Some sources claim that it is the ‘best’ way to pursue fat loss, others boast mental clarity, and some boldly imply that it is as simple as skipping breakfast and then getting abs. 

The truth is that we all practice IF to some extent; when we sleep, we are fasting. This period of fasting is important for helping regulate blood lipids and blood pressure, reducing inflammation markers, and stimulating metabolism (all totally normal processes in our bodies). The claim that IF is a helpful fat loss strategy stems from these benefits, but doesn’t mean it’s the magic pill you’ve been looking for.

We know that fat loss requires a calorie deficit, or eating fewer calories than you are burning each day. For that reason, intermittent fasting can be considered a tool for fat loss because when you eat fewer times during the day, there’s a good chance that you’re taking in fewer calories and creating a calorie deficit.

If intermittent fasting were the secret to rapid and effortless fat loss, then everyone with fat loss would do it and have no need or concern for other approaches -- for tracking food or being intentional about prioritizing high-volume foods or any of the other strategies out there to create a sustainable calorie deficit. 

But as far as body composition changes go, extending our period of fasting beyond the normal period of sleep doesn’t lead to any magical fat loss powers. So, why do people still do it?

AN ARGUMENT FOR INTERMITTENT FASTING…MAYBE?

Intermittent fasting can potentially make it easier to stick to a calorie deficit by helping you manage hunger and improve appetite control.

If you are already tracking your macros, intermittent fasting does not change anything about the amount you are eating. Your target macros will be the same because the amount you need to eat for your specific goals doesn’t change depending on your eating window. The difference is that you will have a shorter eating window in which to hit said macro targets. If you are cutting (in a calorie deficit with the goal of losing body fat) and experiencing some hunger, adding some semblance of time-restricted eating can potentially help with hunger management and can also help you reach your hydration targets if you prioritize drinking water during your fasting period.

Did you catch the word “potentially?”

As with every other aspect of our nutrition, there is never a one-size-fits-all approach to our goals, especially fat loss or maintaining consistency in a calorie deficit, and there are most definitely no rules for what helps us manage our appetite best.

AN ARGUMENT AGAINST INTERMITTENT FASTING

While I do believe that there may be some ‘pros’ for certain individuals at a certain time (read: the very short time of being in a calorie deficit), the ‘cons’ may win out here.

First, our body doesn’t love being restricted. Time-restricted eating is no different, and our bodies may try to overcompensate for being underfed with significant hunger and cravings down the line. It’s not uncommon to see someone stick to IF during the week, and then feel “out of control” with food during the weekend. That’s because IF is, in its nature, a type of restriction. This is also a very significant and important consideration when we think about our relationship with food. Will adding this restriction be detrimental to our relationship with food and the work we’ve done to break away from diet rules? The answer could very well be a resounding yes.

Second, the purported benefits are typically unfounded. We can see intermittent fasting especially promoted for women in the menopause transition. It’s shown as a way to “biohack” or “hack hormones” or “melt fat” when there is no research to back it up as anything beyond a way to create a calorie deficit if referring to the impact of IF on fat loss. There’s a lot of noise in the online nutrition space, but we can help ourselves out by questioning any absolute claims and approaching all information with a critical eye. 

Third, if you already struggle to hit your protein target, restricting your eating window will most likely only make it even more difficult! 

Fourth, sustainability. Is a restricted eating window doable for you? If you have meals out, social events, or work meals that may fall outside of your eating window often, IF may be less feasible. Like with anything else, it doesn’t have to be all or nothing - sticking to the same eating window daily or else, but it is hard to stay consistent with that specific eating window if our schedule is actively working against it.

Intermittent fasting is not magic. 

It’s important to remember that meal timing is SO far down on the priority list when it comes to what you should focus on as you work towards your goals. It could be a helpful strategy for some, but I think those who it suits are the minority.

IF MIGHT BE A GOOD STRATEGY TO TRY IF ||  you are already feeling comfortable with tracking your macros and eating adequate protein, you are cutting (in a calorie deficit) and looking to manage your hunger temporarily, your schedule supports a time-restricted eating window, it aligns with your natural appetite and doesn’t feel forced

IF MAY NOT BE FOR YOU IF || you’re new to tracking macros and still getting the hang of it (no need to complicate the process further!), you don’t have any issues with hunger or hydration, it feels restrictive, it doesn’t work with your current schedule, it results in you battling a lot of hunger in your fasting window, you don’t like it

Nutrition is not one size fits all, so whatever works for a friend, a family member, or a random person you saw on Instagram may not be the answer for you. 

Questions about intermittent fasting, if it may be helpful for you, or what my day of IF looks like? Ask away!

We believe that the best way to achieve your fat loss goals is by working with a coach who creates a plan specific to you - your needs, your preferences, and your goals. A sustainable approach to our nutrition is essential to long-term habits and success. For high-support coaching and guidance, apply for our 1:1 Nutrition Coaching here.