Intermittent fasting is always or frequently seen as the go to fat loss program. Like somehow you’re going to get these miraculous results from skipping meals. And while intermittent fasting can work for some, it certainly isn’t better than traditional fat loss methods. All it is, is a way to help you stay consistent with your eating.
What Is Intermittent Fasting
Intermittent fasting actually isn’t a diet. It’s an eating schedule. It gives you eating windows. It’s allotment times for when you can eat. Popular eating windows are: fast for 16 hours, eat for 8 hours, fast for 14, eat for 10, fast for 18 hours, eat for 6, alternate days of eating and eat just one meal a day. None of these actually cause fat loss. Fat loss still comes down to one thing, eat or burn fewer calories than you consume. If you’re still taking in the same calories, you won’t lose any fat at all.
Why People Think Intermittent Fasting Is Better
Many people will lose fat on intermittent fasting and think it’s the miracle diet. What actually is happening is they are giving themselves less opportunities to intake calories from meals. If you only eat within a limited time frame, you have less chance of consuming snacks and mindless eating. This makes it easier to take in less calories.
Intermittent fasting easier to follow for some people. You don’t need to worry about breakfast or planning out your meals. It can also offer up focus and discipline at least for a little while. This doesn’t mean it’s better than any other fat loss plan because those other plans can also do the same.
The Realties Of Intermittent Fasting
In reality when calories and macros are matched, intermittent fasting does not outperform other traditional fat loss methods. Examples of other traditional fat loss methods are: 3-4 meals per day, flexible dieting and calorie tracking. Fat loss results are the same versus intermittent fasting when total calories are the same. There is no metabolic advantage, no fat burning miracle, no magic eating window.
Fat Burning Versus Fat Loss
You will often hear that fasting burns fat faster and than can be true during the fast but fat loss is dependent on what happens over days and weeks, not hours. You can burn more fat in the morning and still overeat later on thus resulting in negative fat loss. it means literally nothing.
The Negatives Of Intermittent Fasting
Intermittent fasting isn’t bad per se but it’s not for everybody, including yours truly! It can cause low energy levels for workouts. Fasting cause low energy which can lead to poor performance in the gym. Your workouts are going to be trash because you don’t have the energy to get through them.
When it comes to protein needs, you may not get them with intermittent fasting simply because the eating windows can be really short. And one meal a day? You certainly aren’t getting your required protein levels. This directly affects your ability to build muscle and retain it.
Overeating is common. Some people compensate by eating huge meals and vacillating between starving and overeating.
The Positives Of Intermittent Fasting
Intermittent fasting can work well for a lot of people, don’t get me wrong. It can be a great idea if you genuinely prefer eating fewer meals and you’re not the type of person that gets hungry easily. You just have to make sure that your workouts don’t suffer and you can hit your required protein needs and calorie goals. Also ensure that it will work for you long term.
There Is No Better Fat Loss Method
The best fat loss method is one you can adhere to long term. The one you can train with effectively and have proper recovery. That will be the best fat loss method for you. This is something you will have to experiment with and maybe it’s intermittent fasting, but maybe it’s not. And that’s ok!
If you’re unsure if intermittent fasting is for you or you’re feeling stuck, I can help you choose a fat loss method that will work for you that fits your schedule and training. Contact me or leave a comment.
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