My DMs are often filled with questions about current diet trends and intermittent fasting (IF) has been one of the most commonly questioned trends. Does it actually work? Or is it just something that people are trying because it's trendy? Let's dive in!
What is "intermittent fasting" anyway?!
Well, intermittent fasting is not truly fasting, since participants typically do not go a full 24 hours without food or drink. When intermittent fasting first hit the scene, some chose to fast for an entire day and then eat normally for the remainder of the week. The vast majority of those participating in IF opted to eat within a 6-10 hour window each day and fast for the remaining 14-18 hours of the day. With that being said, a better name for this method of eating is "time restricted eating."
Does it actually work?
Yes, time restricted eating/intermittent fasting can contribute to weight/fat loss. However, will you experience weight loss when you are eating at your "maintenance" calories (calories in = calories out) just because you're eating within a specific time window? No... It's not magic.
Several recent studies compared a group of individuals following time restricted eating to a group of individuals following daily calorie restriction. Both groups were in a moderate daily calorie deficit (eating less calories than they burn). These studies looked for weight/fat loss as well as metabolic effects. The results showed that both groups lost weight and fat mass, but there no significant differences between the groups. This means that the timing of your eating does not necessarily affect your weight/fat loss, as long as you are eating within a calorie deficit.
Who should use intermittent fasting?
IF/time restricted eating may not be for everyone. For someone who needs the structure of time restriction, having a specific time window for eating can help them to stay on track while in a daily calorie deficit. On the other hand, someone who has very long days is likely to feel hungry later in the day. This individual may be more successful adhering to a calorie deficit when meals and snacks are spread out evenly throughout the day. If you are not looking to lose weight or fat mass, then intermittent fasting/time restricted eating would likely produce no benefit for you.
Conclusion
Intermittent fasting/time restricted eating by itself is not magic. When paired with a daily calorie deficit, it can definitely contribute to weight/fat loss. Ultimately what matters is finding a method that you can adhere to. Time restricted eating gives you the structure you need? Cool, do that. You hate time restricted eating and want to be able to snack when you want (within your calorie deficit)? Awesome, do that instead. There is no magic fix in the world of health and fitness. Find something that is sustainable and realistic for you -- oh, and eat your damn fruits and veggies.
Citations
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