Intermittent Fasting
A strategy for losing weight that has risen to prominence recently and one that we should be aware of is intermittent fasting. The strategy amounts to interspersing eating periods with set periods of not eating (fasting).
This is a different kind of weight-loss method than simple dieting. The essence of dieting is to restrict calorie intake, limit meals to certain kinds of food, or both. Intermittent fasting, on the other hand, involves a decision to control eating by consciously choosing to not eat at all between meals for a set period.
Intermittent fasting is a viable weight-loss strategy for at least three main reasons.
First, after you eat a meal, the energy that your body needs comes from what you just ate as you digest it. But after the food is almost digested and reaches the large intestine (which may take six or more hours), the energy you need is much more likely to be taken from the burning of stored fat if you have eaten nothing more during that period. And of course, that is what you want if your goal is weight loss!
Second, with no meals taken in during the fasting period, there is no need for new food to be digested, which is a process that takes a lot of bodily energy. So, your body can spend more of its energy doing other crucial things, like cell repair and balancing hormones to help maximize the burning of fat. That is, it can do so if you are fasting. But if, after six or so hours, you gobble down some more food, your body has to go back into food-digestion gear while other important physiological maintenance and adjustment projects are put on the back burner or just do not get done.
Third, there is scientific evidence that a certain amount of fasting may add to overall health and longevity. The evidence comes from animal studies in which rodents who fasted lived significantly longer than those who did not. It is too early do know whether these results may also apply to humans, but it certainly seems possible.
How to achieve intermittent fasting
Intermittent fasting can be done in a number of ways. One is to go an entire day without eating for one or two days a week. Another is to go on a 16:8 FAST/EAT cycle in which meals can only occur during an eight-hour period, followed by a 16-hour fast. It is also possible to go on a partial fast in which you eat some percentage of your normal calorie intake.
When you think about it, intermittent fasting is something most of us already do. If you do not eat after a 6 PM dinner until 6 AM the next morning, you are already on a 12:12 FAST/EAT cycle. That is why we call the morning meal break-fast, because we are breaking the fast that we have been practicing all night long.
For intermittent fasting to work for weight loss, we have to make sure to eat healthy, balanced meals during the EAT part of the cycle. We also need to avoid gorging ourselves after the FAST part. Better to just eat our normal, healthy meals. Of course, we might decide to combine intermittent fasting with a more traditional weight-loss diet and eat smaller portions during the EAT period.
Know before you try
It is crucial to understand that intermittent fasting is not for everyone. Those who are underweight or overly obese should not use the strategy. Before trying intermittent fasting, people who have any sort of medical condition or are taking medications should consult with their physician. Some, but not all, of the conditions for which intermittent fasting is not indicated are diabetes, liver or kidney disease, certain cardiovascular problems, malnourishment, anemia, and mental illness, and it is not for people who have recently had surgery. Women should consult with their doctor before trying the method, as there are risks for some women, and it is not for anyone under the age of 18.
With those caveats in mind, intermittent fasting may be, for many people, an effective weight-loss method. Remember, consciousness weight loss includes becoming aware of different weight-loss strategies, evaluating them carefully, and then making a conscious choice to use those that work best for your individual goals, medical condition, and lifestyle. So, I suggest that you learn as much as you can about intermittent fasting so you can decide if it may be for you.