To be clear as a Health Coach I encourage my clients to give up all DIETS and to make small healthful lifestyle changes that over time add up to BIG results and ZERO deprivation. The result is healthier, happier more active clients who have found what works for them. As health coaches we address all types of diet trends with our clients as they are the ones who will ultimately decide the action plan for change. It seems everyone these days is asking about intermittent fasting. Admittedly I did my own personal test and will tell you more about that later. Well here is the skinny:

Intermittent fasting is currently most popular with millennials, beating out options like Paleo, Keto and Whole30.

Intermittent fasting encompasses brief periods of fasting with unrestricted eating. Some DIETERS fast for a certain number of hours each day ( which is what I did) ; others eat regular meals for five days per week and restrict calories two days of the week or engage in a 24-hour fast one day per week.

( which I could never do- I love to EAT)

The theory is that you will consume fewer calories if you significantly restrict food intake on certain days or times of day. It is also a theory that by doing so you might alter your metabolism in beneficial ways. ( currently just a theory)

Studies have shown that intermittent fasting can help with weight loss. Dieters who fasted for 16 hours and ate regular meals for 8 hours typically ended up consuming on average 350 fewer calories and consequently lose more weight over a 12 week period. Keep in mind that this basically supports restricting calories for weight loss, NOT necessarily any sort of metabolism boost. If doing this makes it easier for you to restrict calories, and you feel this method is sustainable than you could consider it. I would just caution that eating anything and everything you want during your EATING hours is not a good plan for health.

Recent research published in the American Journal of Clinical Nutrition found intermittent fasting was no more effective than traditional diets. (myfitnesspal blog)

FASTING & Your METABOLISM

BOTH Intermittent fasting and traditional DIETS promote eating less and moving more. However, fasting is believed to alter metabolism to burn more calories at rest. There is some research to support a minimal increase (3-6%) in calorie expenditure at rest.

Dietitians warn that an extended fast may cause your metabolism to actually slow down in an effort to conserve energy, which is actually counterproductive to weight loss. And there is a ton of research to support this claim. And this is why I am not a fan of any sort of restriction. Let’s find ways to REV up your metabolism not SLOW it down, which it has a way of doing all by itself as we age.

A lack of current research makes intermittent fasting controversial. There are a few risks such as fatigue and low blood sugar.

Let’s Sum it UP

Research shows intermittent fasting is no better than a traditional diet, however, the eating pattern might still be an effective option for weight loss for some individuals.

I encourage you to follow a diet that includes mostly a variety of whole natural nutrient dense fruits, vegetables and plant based proteins, lean meats and wild caught fish. If it swims in the Sea and grazes and land, eat it. If it comes from a factory, eat less. Your pattern of eating is unique to you, your schedule and your lifestyle. Find what works for you and satisfies your hunger without deprivation.

My experiment: I did try this for a few weeks. I chose to not eat from 6pm-9am. This was best for me as I would be sleeping during most of that time. BONUS! I did notice I actually felt a little boost of energy. I wasn’t dragging in the am like I thought I would be. I got used to eating a late breakfast after my am workout and consequently ate a later lunch. This resulted in a skipped snack during the day. I tracked my calories at the end of the day as part of the experiment. Guess what? I ended up restricting calories even though that was not my intention. So I did feel a little lighter and leaner at the end of a couple of weeks. Ultimately I went back to my regular eating schedule. Here is my takeaway: I absolutely think it is best to not snack in the evening and go to bed on a nearly empty stomach. Research supports that your body can better repair daily wear and tear while you sleep if it is not busy trying to handle digestion as well. I honestly feel that the boost I felt was more from my body experiencing better REST and Repair. It is something I may do from time to time as I had ZERO negative side effects. I say it’s worth a try if it interests you.

Update: There is scientific evidence to support the time of day we eat our calories matters. If your focus is weight loss it is best to front load your calories, meaning eating a bigger breakfast and lunch followed by a smaller dinner in the evening when we are least active. If your going to skip a meal, best to skip dinner. Apparently our circadian rhythms matter as when you wake your body is primed for a day of activity digesting, storing glycogen and expending caloric energy.