Nutrition

So You Want to Talk About Intermittent Fasting?

October 21, 2021
5 min read

Everything you need to know about the latest diet fad trending on the internet.


Photo taken from: https://intermountainhealthcare.org/blogs/topics/live-well/2020/01/what-is-intermittent-fasting/



If you follow any nutrition or fitness social media accounts, you’ve probably heard about intermittent fasting. If you don’t follow any – and even if you don’t have social media – you’ve probably still heard about intermittent fasting. This weight-loss strategy is the talk of the town no matter where you live.


What even is intermittent fasting?


Intermittent fasting is when you take routine breaks from calories and consume the bulk of your calories during a compressed period. There are different versions of this fasting depending on your weight loss and lifestyle objectives. The three listed below sum up the most popular and traditional versions of this diet.


  1. 16:8


The 16:8, 12:12, or even 14:10 is when you eat for 8 hours of the day and fast for the remaining 16. While this method isn’t particularly effective for muscle gain, you can still maintain muscle mass by keeping the same workout routine. If you’re thinking about experimenting with intermittent fasting, the 12:12 may be a good place for you to start. Most people can manage to go 12 hours without eating, and it’s a solid option if you want to reduce your snacking throughout the day.


Photo from: https://www.womenshealthmag.com/weight-loss/a29349587/intermittent-fasting-schedule/


  1. One Meal a Day (OMAD)


The OMAD method requires you to fit all of your calories for the day in one sitting. This method promotes weight loss in people who practice it because it reduces your feeding window and allows your body to burn more calories throughout the day. With that said, it has been shown to increase blood pressure and LDL cholesterol in individuals who commit to this option.


Photo taken from: https://www.doctorkiltz.com/omad-diet/


  1. 5:2


The 5:2 method is when you eat 0-25% of your daily calories two days each week. On the other five days, you eat as you usually would. Research shows that this does lead to weight loss, but that may be due to the significant calorie reduction during those two days.

How does intermittent fasting promote weight loss?


Intermittent fasting promotes weight loss by decreasing insulin. When you fast, insulin levels drop significantly. When you have lower levels of insulin, your body starts burning more fat. This is why many people who partake in the keto diet practice intermittent fasting. Fasting is an easy method of getting your body into ketosis, which is the metabolic process of burning fat instead of carbs. Intermittent fasting won’t necessarily put you in ketosis, but if you eat fewer carbs, it can certainly speed the process along.


In addition, when you fast, your nervous system sends norepinephrine to your fat cells, which makes them break down body fat into free fatty acids. This can then be burned for energy. This may be why some people feel more energized and productive when they participate in this form of diet. All in all, when you fast for part of the day or week, you consume fewer calories overall and maintain a lower blood sugar level, which also helps you feel less hungry.

How effective is this method?


Health professionals share mixed feelings about intermittent fasting. While animal studies have shown real health benefits and weight loss effects from this kind of restrictive eating, research in human samples demonstrates less concrete results. According to a Harvard review on this diet, it tends to follow the pattern of most other diets. It had a comparable participant dropout rate, and it had similar benefits to other calorie-restrictive diets.


The 5:2 version of this diet can sometimes create binging patterns in participants because they overeat on the days following fasts. Furthermore, the OMAD version can lead to heightened cholesterol and promotes binging due to the single eating window per day. These are factors to consider when going on this diet because these habits can be challenging to break from.


With that said, there are some benefits to this diet. It gained traction on the internet because research shows it leads to a longer life span, sharper mind, and leaner figure.  It may reduce snacking, which can help with weight loss. It can also help you give general structure to your eating patterns to set meal times and general guidelines. This may put an end to late-night snacking habits and help you condition yourself to eat when you’re starving and not when you’re merely bored.


Concluding thoughts


The key to permanent and sustainable weight loss is incorporating nutrition with physical activity. Without this combination, it’s easy to drop out of a diet plan and gain all the weight back as soon as you do. The issue with any diet is that it often isn’t sustainable long-term. Intermittent fasting can be effective, but so can most mainstream diet plans. Aside from the alternate-day fasting method, OMAD and time-restricted feeding options don’t limit your overall calorie intake so that they may be more sustainable in the long run. Plus, if you combine intermittent fasting with workouts that target fat loss, you may find additional success with this strategy.


If you want to change how you look and feel, you should talk to a nutritionist about diet options that make sense for you. Suppose you’re going to get started with exercise. In that case, the EZPT app can assess your biomechanics, recommend corrective exercise programs based on your neuromuscular patterns, provide feedback, and display statistics that help you keep track of your progress. If intermittent fasting is the direction you want to go down, you can test out the workouts listed under fat loss and use the app to track your success. EZPT has plenty of workout options that will cater to your weight and health goals if you decide on another route.



If you want to learn more about EZPT, visit our website at https://www.ezpt.xyz or download the app by clicking this link https://apps.apple.com/us/app/ezpt-ai-movement-coach/id1524733232.

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