Intermittent fasting
It is a type of dietary behavior that helps with weight loss by focusing on WHEN you eat. It has become quite popular in recent years as a method for weight loss. The timing of your meals and what you eat are the keys! There are various variations of intermittent fasting, some of which involve not consuming anything for 24 hours and then eating normally for the next 24 hours, while others involve eating within an 8 or 10-hour window during the day. The most common and feasible pattern is the 14:10 or 16:8 method.
In this pattern, you fast for 14 or 16 hours, meaning you don’t consume anything except for fluids without sugar and low-calorie content, such as water, plain tea, and black coffee, and then eat during the remaining 8 or 10 hours. Research shows that the most effective hours for weight loss are when you finish your last meal between 6 and 7 PM since our metabolism is accustomed to eating during the day and resting at night. Moreover, nighttime eating is strongly associated with a higher risk of obesity and type 2 diabetes.
The key factor in intermittent fasting is the fasting period, which can make it a more realistic, sustainable, and effective approach for weight loss and diabetes prevention. Research also indicates that combining exercise with intermittent fasting yields better results.
How does it work for weight loss?
Our bodies are designed to withstand periods without food, even for several days. When we consume food, our bodies release the hormone insulin to stabilize blood sugar levels and prevent abrupt spikes in glucose. The food we eat is broken down and stored to be used as energy when needed. However, when we fast for an extended period without consuming anything, there is no food breakdown and storage for energy in our cells. As a result, our bodies start utilizing stored energy, particularly subcutaneous fat.
Is it as good as it sounds?
This type of diet is recommended for healthy populations. However, individuals with diabetes who take medication and have uncontrolled blood sugar levels should be supervised by a physician and a clinical dietitian. The same applies to pregnant women, individuals with eating disorders, and breastfeeding mothers.
The most important aspect is to follow a dietary approach that suits us and aligns with our health condition. Whatever we choose, it is beneficial to follow a balanced diet close to the Mediterranean diet, which emphasizes fish, seeds, nuts, legumes, olive oil, avocado, fruits, and vegetables while limiting the frequent consumption of red meat.
Nicole Pileidi Clinical Dietitian – Nutritionist, MSc.