Intermittent fasting
Hype or useful tool?
Intermittent fasting (IF) has gained quite a bit of attention lately—and for good reasons. Many people have successfully lost weight using IF. But does fasting trigger special fat-burning processes in the body? Not really. The main reason IF helps is that it naturally limits calorie intake, helping you achieve a calorie deficit (something you're probably familiar with by now).
Studies show that when people limit their eating to just lunch and dinner, they often consume fewer calories overall compared to when they eat breakfast too. While they may eat more during lunch and dinner than usual, it’s typically not enough to make up for the skipped meal. This slight reduction in calories can create a deficit, leading to weight loss.
However, IF doesn't work for everyone. Some people still consume enough calories in two meals—or even gain weight—due to larger portions or high-calorie density foods. So, even with IF, it’s possible to end up in a calorie surplus.
What about autophagy?
If you've researched fasting, you've likely come across the term "autophagy." Often hailed as a miraculous cleansing process exclusive to fasting, autophagy actually occurs during any calorie deficit. While it’s true that autophagy is more active during fasting, it’s important to note that fasting is just an extreme form of a calorie deficit—it’s not the only way to trigger autophagy.
Should you try Intermittent fasting?
IF can be a great tool for some people to limit calorie intake. If it suits your lifestyle and you can stick with it long-term, there’s no reason to avoid it. While longer fasts may risk muscle loss, the popular 16/8 IF approach (fasting for 16 hours and eating within an 8-hour window) is generally safe in this regard.
In the end, IF is just another tool in your weight loss toolbox. Use it if it works for you and helps you reach your goals.
