Intermittent fasting has become a popular weight loss strategy, many people are swearing by it. The trend of intermittent fasting is spreading like wildfire.

Today it is difficult to open social media without seeing someone share their intermittent fasting progress. It is even common for people in the public eye to promote the advantages of intermittent fasting.

Some people claim that intermittent fasting has helped them lose weight better than other methods. While others remain skeptical, some people believe that the information being shared about intermittent fasting benefits is biased and anecdotal.

There are still many questions surrounding the effectiveness of intermittent fasting for weight loss. The question is just how much does intermittent fasting really affect your weight loss? Could a clock hold the answer?.

What is it?: Intermittent Fasting

Intermittent fasting is a dieting pattern that involves periods of fasting paired with specific food intake. To practice intermittent fasting, the focus is less on what you eat, but more on when you eat food.

There are several methods of intermittent fasting and among them include; (i) alternate day fasting where you eat every other day, (ii) 16/8 fasting that allows you to eat within an 8-hour window and fast for 16 hours and (iii) 5:2 diet that limits calorie intake to about 500-600 calories for two non-consecutive days per week.

When you fast, your body cannot rely on glucose for energy, so it starts to break down fat cells to use as energy and this is why some people believe that intermittent fasting can lead to weight loss.

The Science Behind Intermittent Fasting and Weight Loss

When it comes to weight loss, the secret is about the energy balance, meaning that you must use more energy than you consume. When your body runs out of energy from food, it starts to use energy from stored fat.

Intermittent fasting is believed to help with weight loss because it causes the body to enter a state of ketosis, which is when the body starts to convert fat stores into ketones for energy.

Studies have shown that intermittent fasting can lead to potential weight loss.

In a 2019 review of 12 studies, which included data from more than 1,150 people, researchers found that those who followed an intermittent fasting plan lost an average of about 8 pounds over 3-24 weeks. The study also showed that the people who practiced intermittent fasting had a decrease in body fat levels by about 7%.

Potential Benefits of Intermittent Fasting on Weight Loss

1. Reduced Calorie Intake: When you practice intermittent fasting, you consume fewer calories throughout the day compared to those who eat frequently, during scheduled eating patterns.

This is because it enables you to reduce the number of times you eat in a day and you are more cautious about portion control.

Related Article The clock and its relationship to weight loss through fasting

2. Increased Production of Growth Hormones: Intermittent fasting is believed to cause an increase in the production of growth hormones, which in turn leads to an increase in muscle mass and reduction in body fat.

3. Improve Metabolism: One of the proposed beneficial mechanisms that lead to intermittent fasting and weight loss is the improvement of the body’s metabolism.

Intermittent fasting has been seen to aid in the preservation of metabolic rate during weight loss, unlike other diets.

Difficulty in Sustaining Intermittent Fasting

While intermittent fasting can lead to weight loss, it is not a sustainable plan for everyone due to its restrictive nature.

The idea of only being able to eat during certain hours of the day can be very difficult for some individuals to sustain, especially if they have a busy schedule and cannot always eat meals at the same time each day.

Another challenge to sustaining intermittent fasting is that the hunger pangs that follow consumptions of food within the window of time allowed for eating can be so intense that cravings often lead to overeating.

How Interfering with our Circadian Rhythms Can Affect Weight Loss

There exists a hierarchy between our metabolism and other body functions, and such functions are dictated by the circadian cycle.

The circadian rhythm is the internal 24-hour “clock” that regulates and affects the metabolism of each cell in the body. Disrupting the circadian rhythm can lead to hormonal imbalances that contribute to weight gain, type 2 diabetes, and other metabolic problems.

Studies have shown that a 24-hour fast can reset our body’s circadian rhythms, which in turn support metabolic health and can lead to easier weight loss.

The Bottom Line

While intermittent fasting has shown to have some potential benefits for weight loss, it is not the ultimate solution. It is vital to note that, there exists no one-size-fits-all solution to weight loss.

Intermittent fasting may not be sustainable for everyone, and there is no proven long-term benefit of intermittent fasting for weight loss.

However, time-restricted eating can be applied to your diet if it suits your lifestyle. Remember, it is not the only factor contributing to weight loss.

Therefore, a combination of Intermittent fasting and exercise, a balanced diet, sufficient sleep is effective in losing weight.