"Intermittent fasting for weight loss "

I’m a dietician and my priority lies in promoting mental health and assisting individuals in rebuilding a positive relationship with food. For those seeking to reduce their body weight, I provide guidance to help them reach their goals in a healthy and sustainable manner...

... And I do not recommend intermittent fasting for weight loss

Definition : 

Intermittent fasting (IF) is a dietary approach that involves cycling between periods of eating and fasting. It does not prescribe specific foods to eat but focuses on when to eat them. 

Generally, individuals adopt a pattern of alternating between eating and fasting periods. The duration of the fasting period varies, with two of the most popular methods being the 16:8 or 20:4 approach (16 or 20 hours of fasting, followed by 8 or 4 hours of eating). These are just two illustrations, as there exists a multitude of fasting methods that individuals employ.

This trend has emerged due to its potential benefits for metabolic health, weight management, and overall well-being.

Why I don’t recommend it

1)Establishing a fixed eating window can lead to an increase in both hunger and mental cravings.

During the fasting period, individuals may often fixate on their upcoming meals (mental cravings), resulting in food becoming a predominant thought in their minds. This heightened focus on food can contribute to poor mental health. When the designated "food window" arrives, people frequently struggle to regulate their food intake, leading to overeating or making unhealthy meal choices. 

2)Dieting or restrictive eating increases the risk of developing an eating disorder

Many weight loss diets involve restricting specific food groups, such as fats or carbohydrates. However, this deprivation often leads to increased cravings for these restricted foods. 

This tendency can contribute to a vicious cycle of binge eating disorder (as discussed in a previous post)

Eating disorders are not always diagnosed by a professional, but they can still negatively impact one's relationship with food. It's essential to prioritize overall well-being and adopt sustainable habits rather than relying on short-term, restrictive measures.

3) IF for weight loss is often not sustainable in the long run 

If you have considered IF for weight loss ( or any other restrictive diet) , ask yourself this question : " Do I want to maintain this diet for the rest of my life ?”

  Frequently, the answer tends to be no.

Many individuals embrace a particular diet until they reach their weight objectives. However, this method presents a challenge as the body adjusts to the established eating patterns, often characterized by calorie restrictions. After achieving their desired weight, individuals commonly return to their previous, frequently unbalanced, eating habits. This cycle often results in a yo-yo effect, with individuals regaining the weight they had initially lost.

Conclusion

The challenge lies in finding a balanced approach to weight loss that promotes a healthy relationship with food and avoids extreme restrictions, which can backfire and lead to unhealthy eating behaviors.

While IF may be effective for certain individuals, it is not advisable for those struggling with emotional eating disorders. 

It's important to highlight that IF may offer other health benefits beyond just weight loss but that discussion is a seperate topic.