Food Boundaries & Body Image During the Holidays
Jordan Ball, MS, RDN, LDN, provides a guide to help you savor the holidays in a way that honors both your health and happiness.
NewsJun | 11 | 2020
Intermittent fasting (IF) is a popular lifestyle choice for those trying to lose weight and live a healthier lifestyle. Fasting for 12-16 hours is thought to decrease insulin levels, inflammation and encourage weight loss.
According to Angela Fitch, MD, FACP, FOMA, the associate director of the Massachusetts General Hospital Weight Center, IF can be adjusted to fit your personal schedule and preferences. She outlines three popular methods of IF and tips to create a healthy IF plan.
IF is an eating pattern that separates periods of fasting and eating in your day. During the fasting periods you do not consume any calories, and only drink water, black coffee or tea. A 12-16 hour fasting period each day may cause beneficial metabolic changes, including weight loss, decreased insulin levels and cholesterol, and improved memory and cognition. IF primarily works by keeping insulin levels low throughout the day, which promotes the use of fat for energy instead of storage.
Dr. Fitch presented on IF in a recent Facebook Live, and provided information on different versions of IF and ways to personalize it.
One of the greatest benefits of IF is its flexibility. There are many different versions of IF that allow you to customize the timing of your fasting periods. Some individuals prefer an earlier window for eating, which might work if you wake up early or find yourself hungriest in the mornings. Or, perhaps you work late hours or enjoy going out to dinner with friends in the evening. In that case, a later eating period might work best for you. IF can be highly personalized, and Dr. Fitch encourages individuals to adjust the timing to work best for them.
Time-restricted Feeding
The classic form of IF, in which you consume your daily calories during an 8-12 hour block each day, and fast for the remaining 12-16 hours
The 5:2 Method
Eat normally for five days each week, and limit consumption to 500-600 calories for the remaining two days
24-Hour Method
Consume no food for a full 24 hours, once to three times each week
In any of these versions, it is important to try to consume healthy, unprocessed foods, Dr. Fitch suggests. While there are no restrictions on what you can and cannot eat, keeping a healthy, balanced diet will enhance the benefits of IF.
IF may not be for you if you have an eating disorder, are pregnant or breastfeeding, have diabetes, are taking certain medications or are under 18 years old. Consult with your physician if you have any of these conditions before trying IF.
Related article: How Intermittent Fasting Can Help You Live a Healthier Lifestyle
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