You have probably heard of term intermittent fasting in recent conversations about weight loss. Holidays are near and short term fasting for quick weight loss might seem like a great and easy way to shed a few pounds quickly, right? Well, before you make a decision on if intermittent fasting is right for you, let's discuss what intermittent fasting means and if it might work for you.
The term intermittent fasting covers several types of short-term fasts. The one considered the easiest and most popular is the 16-18-hour-per-day fast. This program requires the individual to fast, which can mean anything from no food to a severe calorie restriction, for 16-18 hours at a time. For example, one would eat dinner at 6 p.m. and restricting calories until 10 a.m.-noon the next day. Since nearly half of this fast is done while you're sleeping it's relatively easy to do.
According to the 2013 research article "Intermittent fasting: the science of going without" by Roger Collier, fasting has been shown to "improve biomarkers of disease, reduce oxidative stress and preserve learning and memory functioning." Some studies said intermittent fasting may help with weight loss and may reduce risk factors leading to diseases including cancer, heart disease and diabetes. It is important to note most of these studies have only been conducted with animals.
So the question is should you wake up and eat breakfast or should you fast in the morning? The answer comes down to what is best for your body and your schedule. The most important foundation to build and maintain a healthy weight is the ability to listen to and obey your hunger cues. When you manipulate your eating schedule, you risk breaking your hunger cue cycle.
Let's say you do not wake up hungry, and you function well without breakfast. Maybe intermittent fasting overnight could work for you, since it might only mean skipping out on a bed time snack. However, let's say you wake up hungry every morning. You force yourself to not eat until 10 a.m. or noon, and you feel so hungry, you over-indulge for the rest of the day. This would mean that your hunger cues are telling you that this this type of intermittent fasting is not for you. Ignoring your hunger cues, which is your body telling you it needs fuel, can ultimately lead to increased energy intake.
What about athletes? According to the Academy of Nutrition and Dietetics, prolonged fasting may negatively impact exercise stamina. In some cases, some athletes may be able to adapt more quickly to exercising while fasting, but the overall degree of how intermittent fasting impacts exercise and athletic performance has not been fully explored. Regardless, it is important for athletes to continue to focus on getting enough calories and nutrients during non-fasting periods.
The bottom line is you have to do what is right for you. Listen to your body and obey your hunger cues. Allow yourself to eat even if it's only been an hour since your last meal, and stop eating when your hunger cues have turned off. Respect your body and your health. If you are still left with questions about what to do, your local dietitian can help you find the right eating patterns for you.
Tiffany Hawkins, R.D., L.D., is a registered dietitian. She works at Capital Region Medical Center and provides outpatient nutrition counseling by appointment.
Pumpkin energy bites
3/4 cup creamy peanut butter
1/2 cup pumpkin puree
1 1/4 cups old-fashioned oats
1/2 cup ground flax seeds
3 tablespoons honey
Put the ingredients in a medium bowl and stir to combine. Cover the bowl and place it in the fridge to chill for two hours. This will make them easier to roll.
Line a plate or baking sheet with parchment paper. Roll the mixture into about 12-14 balls and place them on the parchment paper.
Chill again for two more hours to help solidify.
Store in a covered container in the refrigerator.
Recipe was found at babble.com