Intermittent fasting (IF) is a form of voluntary energy restriction whereby an individual will choose to consume and then restrict calories in a specific, periodic manner. Various forms of IF have been practiced for centuries by several religions, however one particular variation known as “time-restricted feeding” has gained significant popularity in the health and fitness industry.
Time-restricted feeding involves eating within a certain number of hours each day, commonly referred to as an “eating window”. For example, eating between 10am-6pm, and purposefully restricting food outside of this time frame.
This dietary trend has resulted in numerous anecdotal reports of weight loss, improved energy levels, concentration, sporting performance, metabolic health, and curing cancer… however the scientific body of evidence to support these claims remains inconclusive. Therefore… is it solely intermittent fasting providing these results, or simply the caloric deficit it creates?
From a weight loss standpoint, HOW MUCH you eat will influence your body composition more than WHEN you eat over the long term. However, that isn’t to say IF is inherently “wrong” or “bad”, or that meal timing doesn’t matter. We’re simply encouraging you to focus on the bigger picture, which includes your dietary patterns, average daily caloric intake, and avoiding strict “rules” when it comes to choosing what, when, and how to eat.
Some individuals find success with IF because it can reduce excess snacking, and a smaller feeding window generally results in larger meals, which can increase satiation and reduce appetite, thus leading to decreased caloric intake and weight loss over time. Additionally, “Front Loading” calories toward the earlier part of the day may lead to increased NEAT, overall resulting in more calories burnt during a 24-hour period.
However, as long as you’re applying the fundamentals of eating in a calorie deficit, getting sufficient sleep, eating an abundance of plant-based foods, consuming 3-6 protein boluses throughout the day, engaging in regular exercise and managing your stress, then by no means is IF necessary for you to achieve your weight loss goals!