What is Intermittent Fasting?
There has been a lot of buzz about intermittent fasting, also know as IF, but what is it? Intermittent fasting is exactly what it sounds like: alternating phases of eating and fasting. However, there’s a little more to it than that oversimplified explanation. Rather than focusing on the type of foods to eat as with other diets, intermittent fasting focuses on when you eat food instead. Think of it this way: when you go to sleep at night, you are already fasting. IF simply extends that a bit further. According to the Cleveland Clinic, there are a few different methods for intermittent fasting:
• 16:8: This type involves fasting for sixteen hours with an open eating period for eight hours, such as between 11AM and 7PM. This is one of the most common timetables for IF.
• 20:4: This type involves fasting for twenty hours and only eating during four hours, such as 10AM-2PM or 6PM-10PM. As you can tell, this essentially involves going down to one meal per day rather than the 16:8 method which has more time to accommodate two meals if you so choose.
• 5:2: Rather than a time-restricted fasting plan, this plan focuses on eating normally for five days and fasting for two. “This approach to IF focuses on capping your calories at 500 for two days a week. During the other five days of the week, you maintain a healthy and normal diet. On fasting days, this approach usually includes a 200-calorie meal and a 300-calorie meal. It’s important to focus on high-fiber and high-protein foods to help fill you up, but to also keep calories low when fasting. You can choose whichever two fasting days (say, Tuesdays and Thursdays) as long as there is a non-fasting day between them. Be sure to eat the same amount of food you normally would on non-fasting days.”[1]
During fasting hours, participants are still allowed to consume non-caloric drinks such as water, tea, or coffee (although you will have to drink the latter black and forego your favorite additives). Many people enjoy IF because it allows them the freedom to not have to count calories and although hunger might be a mild issue when you first begin, many participants report losing the urge to mindlessly snack, a major benefit for many who are looking to create a lasting lifestyle change. Other people have reported having more energy after beginning IF and others have noticed an increased awareness as to what kind of food they are consuming since they only have a small window in which to eat. Before implementing any major dietary or fitness changes, be sure to talk to your doctor to see if intermittent fasting works for you and your personal health goals!
[1] “Intermittent Fasting: 4 Different Types Explained.” Health Essentials from Cleveland Clinic, Cleveland Clinic, 29 Apr. 2019, health.clevelandclinic.org/intermittent-fasting-4-different-types-explained/.