Quite confused about IF and weight loss
Morning! I’m trying to understand if IF is a good approach to weight loss, I’ve tried reading material on the web but I’m finding difficult to find a definitive answer regarding both the effectiveness and the effect on health. Could you help me shed some light on the issue?
I think an excellent place to start is by reading The Obesity Code by Dr. Jason Fung. He goes through each of the arguments to weight loss and slowly zeros in on how and why IF is effective. It’s not very expensive, he writes in plain engaging conversational language, and it’s something you can finish in a few days. It’s really what I needed to sort through all the noise to understand how IF could fit in my life and work for me. You can probably find a copy at the library too.
Intermittent fasting is primarily about managing your insulin, which is the hormone the body produces to store fat. Most diets are about counting calories, but intermittent fasting seeks to limit your insulin (by eating fewer meals) so that your body turns to fat burning mode instead. Most eating habits these days mean we eat larger meals and then snacks in between, and our bodies never get a chance to slow our insulin production, and are constantly in fat storage mode and never get a chance to take from our storage.
If you have fewer meals, fewer times a day, then you have a lower insulin level than someone eating three times a day who snacks in between.
Some foods produce a higher spike of insulin, such as sugars and carbs, and these are highly recommended to be avoided because they aren’t healthy for you. Neither of these make you full for very long either, so you are eating all the time. Protein gives a medium spike in insulin, but keeps you satisfied for a long time like a nice piece of steak. Healthy fats produce almost no insulin but are a great source of a long burning fuel.
The idea is that you can eat whole foods that are healthy for you, and fast in between. Longer fasts are obviously more beneficial because your body is in fat burning mode and not fat storage mode, but fasting past 24+ hours is hard. So most people like to get the benefits of fasting for a small amount each day and still eat one or more meals.
Your body becomes “fat adapted” after a while of intermittent fasting. It is used to the carbs and sugars as being it’s fuel source, but these don’t satisfy your hunger very long so you are eating and snacking all the time. When you become fat adapted, it becomes used to relying less on the food you eat as a fuel source and more on feeding from your fat storage.
A low carb, high fat diet is best with intermittent fasting. You are eating healthy whole foods that are good for you and provide the essential vitamins and minerals. If it comes out of the ground or from an animal it is probably good for you. Keto diets work very well with intermittent fasting.
There is historical evidence in religion that fasting is safe, and has been practiced for a long time. Fasting is not starvation, it is planned scarcity.
Many people on intermittent fasting will tell you they often don’t feel hungry and their mind is clearer, and they remark about how much energy they have. There are some health ailments even cured by intermittent fasting.
Intermittent fasting is not calorie counting. It is managing your insulin, and when you get the hang of it you really feel like you are in control. You obviously still have to be in a calorie deficit, but you don’t walk around like a tired zombie waiting for your next meal.
Dr Jason Fung on YouTube is the best source, please consider his book the obesity code