These days, everybody seems to be talking about intermittent fasting, sometimes abbreviated “IF.” It’s becoming a popular approach to weight-loss and involves restricting when, exactly, you can eat.
There isn’t a whole lot of science to back it up, but some folks seem to swear by it. That includes some celebrities, too, like Hugh Jackman, Jimmy Kimmel and – supposedly – even Beyoncé.
There are a whole slew of claims associated with intermittent fasting. The purported benefits include improved digestion, increased energy levels, fewer sugar cravings, and even shedding stubborn belly fat. It may even help you sleep better, too.
As we said, the science is still out on whether or not it actually promotes weight loss. However, it may still have certain benefits, like helping you establish better sleep habits and making healthier food choices.
Regardless, you should still discuss things with your doctor before starting any new dietary regimen.
Like with any diet there are pros and cons. It can backfire and cause dehydration, nausea, and even weight gain. Whether or not it will work for you may depend on your approach and how it makes you, personally, feel.
It isn’t a miracle diet though, and it’s still necessary to consistently eat healthy, nutrient-rich foods.
If you’ve ever struggled with eating disorders, are pregnant, or have a compromised immune system, you should not be fasting. The same goes for folks on insulin and people who take food-metabolizing or oral hypoglycemic medications. Again, it’s important to talk to your doctor before making major life changes like taking on intermittent fasting.
The way intermittent fasting works is by controlling when you eat. In most cases, you can eat until you’re completely satisfied, but only during a specific window of time.
There are several different variants, though many revolve around time restrictions. For example, the 16:8 method is quite popular and involves fasting for 16 hours a day. This gives you an eight-hour eating window.
It may be easier to ease into intermittent fasting by starting with 14:10. Advanced practitioners may eventually go from 16:8 all the way to 18:6.
Regardless of the length of your eating window, it’s during that time you’ll need to consume all your nutrients. Overeating or exceeding your eating window is one of the ways in which this method can backfire.
If you’re doing a 16:8 regimen, this may mean waiting to have your breakfast around 11:00 a.m. Then, around 2:00 p.m., you can enjoy a late lunch. 5:30 p.m. seems like a good time for a post-work snack, and dinner will need to be finished by 7. After that, you’re done eating until 11:00 a.m. the next morning. That means absolutely no midnight snacks.
Limiting your meals to a strict schedule can be difficult and it isn’t for everyone. However, using apps and guides may make it easier.
