Weight Loss and Fasting
Intermittent fasting (IF) has had its day as a trendy way to lose weight quickly.
IF involves cycling between periods of eating and fasting for various periods of time. It rose to popularity for lots of reasons:
Caloric Restriction: By limiting eating windows, IF naturally reduces calorie intake, which can lead to weight loss.
Improved Insulin Sensitivity: IF can improve how your body responds to insulin, making fat burning easier.
Fat Loss without Muscle Loss: Some studies suggest that IF can help preserve muscle mass while promoting fat loss.
Autophagy: Fasting may stimulate autophagy, a process where your body cleans out damaged cells, potentially improving health.
In my 10 years of coaching clients to shed pounds healthfully and sustainably, I’ve never recommended that anyone resort to IF. Why not?
1. Fasting teaches you to eat by the clock and ignore your body’s natural hunger signals.
2. Fasting is based in a diet mentality. You’re either on or off it. Diets have a 95% failure rate.
3. Fasting can send signals of starvation to your body and slow your metabolism.
4. Fasting is an extreme state. Both our body and minds function best in homeostatic, balanced states.
Additional possible downfalls of IF for weight loss include:
1. Nutrient Deficiency
Fasting for long periods can lead to deficiencies in essential vitamins and minerals. Prolonged nutrient deprivation can also weaken the immune system.
2. Muscle Loss
When fasting for extended periods, the body may break down muscle tissue for energy.
3. Blood Sugar Imbalance
Fasting can cause significant fluctuations in blood sugar levels, leading to dizziness, fatigue, headaches, and irritability.
4. Hormonal Imbalances
Extended or frequent fasting can disrupt hormone levels, including thyroid and reproductive hormones. This can affect metabolism, mood, and energy levels.
5. Increased Stress and Cortisol Production
Fasting stresses the body leading to increased cortisol production. Elevated cortisol levels over time can contribute to weight gain, particularly in the midsection, and increase heart disease risks.
6. Dehydration
During fasting, many people are challenged with staying hydrated. This can cause headaches, dizziness and kidney problems.
7. Disordered Eating Patterns
Fasting may encourage unhealthy relationships with food, such as bin wge eating or restrictive eating behaviors. This can lead to psychological issues related to food and body image.
8. Bone Health
Prolonged fasting can lead to lower intakes of calcium and vitamin D which are essential for bone health. This can increase the risk of osteoporosis.
9. Mental Fog and Fatigue
Without regular intake of food, fasting can lead to decreased cognitive function, mental fog, and fatigue.
10. Heart Issues
Fasting may put additional strain on the heart by affecting blood pressure, cholesterol and blood sugar levels.
What I recommend to clients as alternatives to fasting:
1. Set at reasonable time to cut off eating in the evening; Ideally 2-3 hours prior to your bedtime.
This step is a foundational one behind much of the success of IF. Most people are eating simple carbs late into the evening as a stress reducing response so simply changing this one behavior on a consistent basis will result in progress on the scale.
2. Trust your body’s hunger signals. Slow down and learn to eat mindfully.
3. Avoid starving or stuffing yourself. When we avoid ‘the edges’, we do much better.
Click here to reference the healthy daily minimum and maximums for staying in good balance (in a fun infograph format).
4. If you’re struggling, seek support. You don’t have to go it alone.
I invite you to arrange a no-obligation, judgement-free chat with me here.
These four adjustments will likely give you similar results you seek without the risks of IF. These strategies will be most effective fasting for weight loss. But if you’re more swayed by the pros than the cons of IF, be sure to consult with your doctor. This is especially important if you have underlying health conditions.
To your good health and joy,
Coach Gayle Rose
Certified Whole Health Coach
Certified Behavior Change Specialist
Certified Personal Fitness Trainer
720-793-0413
PS Instead of googling “quick weight loss tips” or “fasting tips for weight loss” trying to solve the problem alone, think about trying online personal fitness coach training for a personalized simple diet plan, accountability, and support. Fast and effective weight loss is often slow and steady.
