You’ve probably heard of “Intermittent Fasting” and might be curious to learn a bit more about it. I thought I’d give a brief overview of this weight loss concept today.
This weight loss plan is based on eating and drinking only within a specific window of time each day. Most plans suggest only eating and drinking within an eight hour period each day. Some do much more restrictive fasting, but this is a way to become more mindful in what you eat, while not being overly restrictive.
One study of 23 obese adults restricted their eating between 10am and 6pm for 12 weeks. They averaged eating about 350 less calories per day, which resulted in weight loss in a relatively easy way.
Intermittent fasting is safe for most people, and can improve health and longevity. Michael Roizen, MD, emeritus chief wellness director at Cleveland Clinic stated, “What we know is that it seems to be beneficial for biomarkers of aging and even for extending the life of our bodies repair systems.” If you’re diabetic or on medications it’s best to clear this diet with your medical professional.
It is believed that you will lose more weight if you make your eating window earlier in the day. The study showed that by eating most of your calories by 2pm, you would lose more weight. During the 16 hours that you don’t eat, be sure to only consume water, coffee or tea. Your body will be burning fat during this time and you want to give it a chance to do that work without interruption.
During your eating time, it’s ideal to try to plan your meals with about 50% healthy fats (like olive oil, raw nuts, or avocados). About 30% of your intake should come from healthy carbs (from veggies and some whole grains). About 20% of your intake should come from lean protein (from chicken, eggs, salmon, and other lean, nutrient dense foods). Try to avoid sugar, processed carbs, and foods high in saturated fats. Think about how you can best fuel your body for optimal energy during the 8 hour time period. And of course, drink lots of water.
So, this is a very brief introduction to intermittent fasting for weight loss. Let me know if you’ve tried it and had results.
Have a great, happy, healthy and intentional day!
*** Be Still and Know ***
