Intermittent fasting...

We lose weight through a caloric deficit. There are many calculators online that will tell you your bmr (basal metabolic rate). These calculators Help you to determine how many calories you must take in each day to maintain your current bodyweight. For example your bmr is 2900 calories. If you take in 500 calories below your bmr everyday, you will lose 1 lb each week. (500calories per day x 7 days = 3,500 calories per week. 3,500 calories equals 1 lb) 

Intermittent fasting is not about what you eat, it's more about when you eat. Most of us have heard that you must eat 5-6 small meals per day. Many believe your body needs to be fed through out the entire day. We also hear if you are not constantly giving your body food it will become catabolic (begin eating muscle, using it as a source for energy). Some studies have shown it may take up to 3 days to actually have this take place. Again....the current theory is we need multiple small meals through out the day to properly feed our body. The dilemma many experience is multiple small meals do not leave you feeling satiated. Let's go back to our example. We have determined we have a bmr of 2900 calories. We are trying to lose weight so we aim for 500 calories below our bmr=2400 calories. 2400 calories divided by 6 small meals = 400 calories per meal......I.e. A small meal! If you were to eat this way you would certainly lose weight. So what is the problem? Again, you don't feel satisfied with these small meals and you feel hungry all throughout the day. 

Now let let us look at intermittent fasting. We still are going to take in the same 2400 calories a day in order to lose 1lb per week. Most intermittent fasting protocols have a 16 hour fast, followed by a 8 hour feed. Many choose their fasting hours to be between 8pm-12am the following day. Now you have a 8 hour window(12pm-8pm) to take in the same 2400 calories. Many times this turns in to a large lunch and dinner with a small snack. Now we have nearly 1200 calories per meal. 

I don't personally have too much experience with intermittent fasting, but I've noticed I feel incredibly full throughout the day. It's not just about feeling full, decreased blood sugar levels during the fast allows your body to turn to your fat stores as energy. Growth hormone is elevated after a fast as well. I think these benefits are minimal in comparison to the feeling of being full while still maintaining a caloric deficit. 

If if you are able to maintain a caloric deficit without fasting that's great! Intermittent fasting is just a tool that helps many to take in reduced calories while still feeling full. I've found it very easy to wait until 1 or 2 until I have my first meal....although the first week can be rough. 

If you'd like to give it a try there are many resources online that can get you started. I'm gonna give it a shot and maybe post updates along the way.