Intermittent Fasting

If you are in the habit of perusing health and nutrition related articles, you have probably come across the term “Intermittent Fasting” or cyclical fasting. You may also see it referred to as the “circadian rhythm” diet alluding to the day/night cycle humans have adapted to over thousands of years.

There are many iterations of IF, but the essence of the plan is to cycle between extended fasts that usually last between 16-24 hours and eating 1-2 meals during a smaller time period preferably earlier in the day when we are more insulin sensitive. Some will alternate low calorie days with normal calorie days, and others will do a total fast followed by a normal calorie day. Let’s look a t a few of the many version of IF existing currently.

Generally speaking, intermittent fasting does not require one to restrict certain foods, but rather it recommends not overeating on non-fasting days and then trying not to eat at night on fasting days. That being said, one should still try to restrict sugar, processed grains and friend foods to some degree for health reasons. Metabolic expert Dr. Deborah Wexler, associate professor at Harvard Medical School and Director of Massachusetts General Hospital Diabetes Center states there is evidence to suggest that circadian rhythm eating, where food intake is restricted to 6-8 hours a day, may be an effective means to weight lost for many.

An example of this eating pattern would be to eat 2-3 meals between 7am and 3pm, or some time frame that fits your schedule, with multiple time combinations and number of days per week of fasting varying depending on an individual’s goals and preferences.

This “eating window” may be manipulated to fit one’ schedule and lifestyle, again, with many variations existing. Some follow a 24-hour on 24-hour off approach, others fast all day and have one normal meal in the early evening before bedtime and then return to “normal” eating the following day. As you can surmise, the variations are many but have one common theme: overall caloric intake each week is lower.

Consult with a nutritionist or dietitian to determine if this pattern of eating might be a useful tool for you.