Category: Nutrition

Is Intermittent Fasting a New Approach to Weight Loss?

As the new year begins you are probably considering some dietary changes. One method that’s claimed to result in weight loss is intermittent fasting (IF). But what is intermittent fasting? Is it for you? Intermittent fasting is not a diet in the sense of restricting food items but is simply limiting the time you eat. Recent research in the December 26 issue of The New England Journal of Medicine indicates it can be a promising approach for weight loss, stabilizing blood sugars, and decreasing blood pressure and cholesterol.

Currently, there are at least 6 popular methods for IF.

1. The 16/8 Method: Fast for 16 hours a day

2. The 5:2 Diet:  Fast for 2 days per week

3.  Eat-Stop-Eat: A 24 hour fast once or twice per week

4.  Alternate-Day Fasting: Fast every other day

5.  The Warrior Diet: Fast during the day and eat a huge meal in the afternoon or evening

6.  Daily Time Restricted Feeding: Fast outside of the 6-8 dedicated hours for eating

Tips for intermittent fasting

– Consult your physician before trying IF

– Start out slow and overtime slowly increase the fasting time

– For best benefits select healthy food items to eat

– Keep your workout routine at a low to moderate level especially on fast days

For years people have fasted for medical and spiritual reasons. Weight loss is another one to add to the list. Fasting allows the body to slowly burn through the glucose stored in the liver, about 700 calories worth. This takes the body around 10-12 hours to complete. This explanation makes it is easy to see how intermittent fasting  be a hopeful approach to weight loss, but it is not for the faint at heart. But like any habit, IF takes time. The adjustment period can occur over a few weeks to a couple of months if you dare give it a try. 

The Best Bang for Your Calories

In honor of National Nutrition Month, it’s only appropriate to start this blog with one of my favorite topics, FOOD!  If you are anything like me, it’s easy to go for a run, bike ride, or hit up a class. Though we can check off the workout box, we can still overeat.  When considering weight loss, the secret to balance is the 80/20 rule.  This puts a greater focus on nutrition because a 20 minute run cannot make the calories from a 500 calorie milkshake disappear.

In January of 2018, the US News and World reports posted the rankings for the best diets overall.  A panel of health experts ranked 40 diets. The diets were ranked based on an overall score, a weight loss score, and a healthy score. The panelists considered ease of following, nutrition, safety, effective weight loss, and protection against diabetes and heart disease. The top three overall were the Mediterranean diet, the DASH diet, and the Flexitarian Diet.

Now, what makes these diets so great?

Mediterranean Diet
In addition to helping with weight loss and weight maintenance, this diet boasts of preventing cancer and increasing brain health. It consists of eating a low amount of red meats, sugar and saturated fats. The diet allows for high intake of produce, nuts, and other healthful foods. Although it is listed as a diet, it is more of a plan that allows flexibility and independence to decide what to eat from day to day. In other words, you are responsible for controlling the intake.

DASH Diet
The DASH diet is most often known as the heart healthy diet for its capability to prevent and lower the risk of hypertension.  Though prevention is the main focus of this diet, it is also connected to trimming waistlines. Its emphasis is on the consumption of fruits, vegetables, whole grains, lean protein and low-fat dairy food items. The diet encourages individuals to limit high saturated fat foods, whole dairy foods, sweets, and sugar-sweetened beverages.  Decreasing sodium intake is also a major component to achieving the benefits of this diet, starting with a sodium intake of 2,300 milligrams and progressing to a decrease of 1,500 milligrams a day. To achieve weight loss with this plan, you can include a calorie deficit.  Additional resources for calorie intake based on your age and activity level can be found through the National Heart Lung and Blood Institute.

Flexitarian Diet
I am so glad my favorite made the list!  People always ask what I eat. The response is almost anything but these days I am focusing on a flexitarian diet because it aims for weight loss and optimal health. Think of a flexible vegetarian – Most meals are vegetarian but there are times when you can enjoy a good burger.  The plan has five food groups: plant-based meats, fruits and vegetables, whole grains, dairy, and sugar and spice. Calorie intake for breakfast is about 300 calories, lunch-400 and dinner-500, but it is dependent upon your activity level, gender, height and weight.

These diets/plans can be used separately or combined to fit your needs.  They each provide flexibility, nutritionally sound, heart healthy foods, and diverse flavors.

No diet is good alone.   Every diet/plan should be accompanied by appropriate levels of exercise and hydration.

I must say I still have some work to do as an eater so if you struggle to bring these things together feel free to contact me to find out more information on how to get on track.

Happy Eating!

Forever,

JoyLoveHealth