According
to Amber Simmons, Phd “Intermittent fasting is not
necessarily a diet but rather scheduled eating for the purpose of
accelerated fat loss.” In addition to accelerated fat loss
intermittent fasting is marketed as a way of lowering body fat and/or
maintaining a lean physique while also maintaining muscle mass.
Although it is something I have tried, intermittent fasting is not
something I practice consistently. One benefit I do find is that it
helps to clear your palette. Another advantage, according to Simmons “ ...is that it allows people to re-conceptualize hunger.
Instead of linking “hunger” with “panic” or even “desire”
(Ganley 1989), “hunger” can theoretically be newly associated
with “success” or “pride”, or simply ignored. With caloric
restriction, intermittent fasting can lead to weight loss. In a
recent review (Varady, 2011) and one recent randomized clinical trial
(Harvie et al., 2011), authors conclude that intermittent fasting and
daily caloric restriction are equally effective at promoting weight
loss in overweight and obese individuals. However, no studies to date
have been performed with athletes who require maintenance of muscle
size, strength, and
function.”
http://easacademy.org/trainer-resources/article/intermittent-fasting
So
is intermittent fasting right for you? Here Precision Nutrition's Chief Science Officer, Dr.
John M. Berardi, summarizes his experience on
the subject:
SUMMARY
Since
there isn’t one definitive intermittent fasting protocol, I decided
to test six different methods over the course of six months. I kept
meticulous notes on everything from scale weight, body-fat
percentage, and blood/hormonal markers, to lifestyle markers like
energy levels, cognitive thought, and pain-in-the-ass factors.
I
think there are four main takeaways that readers of this book should
come away with.
NUMBER 1
Trial
fasting is a great way to practice managing hunger. This
is an essential skill for anyone who wants to get in shape and stay
healthy and fit.
NUMBER 2
More
regular fasting isn't objectively better for losing body fat. While
my IF experiments worked quite well, the intermittent fasting
approach (bigger meals, less frequently) didn't produce better fat
loss than a more conventional diet approach (smaller meals, more
frequently) might have.
NUMBER 3
More
regular fasting did make it easier to maintain a lower body fat
percentage.Intermittent
fasting isn't easy. However, I did find that using this approach made
it easier for me to maintain a low body weight and a very low body
fat percentage vs. more conventional diets.
NUMBER 4
Intermittent
fasting can work but it's not for everyone, nor does it need to
be. In
the end, IF is just one approach, among many effective ones, for
improving health, performance, and body composition. Exactly.
Intermittent fasting can be helpful for in-shape people who want to
really get lean without following conventional bodybuilding diets, or
for anyone who needs to learn the difference between body hunger and
mental hunger. (And for the latter, I only recommend the Trial Fast.)
It’s a helpful tool and one I’ll continue to use periodically.
But it’s not the end-all, be-all of nutrition or fitness. People
have been getting in awesome shape — and staying in awesome shape —
for decades without the use of intermittent fasting.
How
Are IF and "Grazing" Similar?
Successful
nutrition plans, whether they use smaller, more frequent meals or
larger, less frequent meals all share a few commonalities. These
include:
NUMBER 1
Controlling
calories. When
calories are controlled, progress is made. Whether you control them
by eating frequent small meals or infrequent larger meals is up to
you.
NUMBER 2
Focusing
on food quality. Fresh,
unprocessed, nutrient-dense food is a must, regardless of which
eating style you adopt.
NUMBER 3
Regular
exercise. Exercise
is a critical part of the equation.
Once
those three have been taken care of, it’s a matter of personal
preference and lifestyle considerations.
