What is Intermittent Fasting and how does it work for weight loss?

Intermittent Fasting

Intermittent fasting is a method of eating where you cycle between periods of eating and fasting. There are different approaches, but the general idea is to limit your eating to a specific window each day and fast the rest of the time, whether that means not eating anything or just sticking to calories from things like coffee, tea, water or bone broth.

Popular Intermittent Fasting Methods

The two most popular intermittent fasting methods are 16/8 and 5:2. With 16/8, you fast for 16 hours a day and only eat during an 8 hour window. This usually means skipping breakfast and delaying your first meal until noon, then stopping eating by 8pm. The 5:2 plan involves eating a very low calorie diet of around 500-600 calories two non-consecutive days a week, then eating normally the other 5 days.

How Does It Work

So how does it work? Well, when you fast for extended periods, your body shifts into a different metabolic state. Insulin levels drop and fatty acids are released from fat tissue to be used as fuel. This increased fat burning and metabolic changes are thought to be part of why intermittent fasting can help with weight loss and health improvements like reducing risk of diabetes over time. 

Studies also show it may reduce inflammation in the body and allow the body to remove waste and recycle cells more efficiently. Autophagy is increased during intermittent fasts, which is the process the body uses to break down and dispose of damaged proteins and organelles to maintain optimal cellular function.

Overall intermittent fasting provides your body with regular timed periods of fasting to trigger these beneficial responses while still allowing you to eat balanced meals at other times. It takes some adjustment but can be an effective lifestyle approach when combined with nutritious whole foods and moving your body regularly. I’ve found the 16:8 method to be the easiest plan for most people to follow on a long term basis.