One dietitian tried intermittent fasting (IF) for a full week -- and learned 4 important lessons:
As a dietitian, I’ve tried a lot of things in the name of science: carb restriction, elimination diets, sugar “detoxes”, calorie counting. I figure that if I’m going to offer advice on something, why not have firsthand experience?Plus, there’s actually evidence to back it up. Research has shown that fasting may actually help lower risk for disease, possibly because fasting puts cells under mild stress, which may fortify them against disease.
I thought I could. Since I’m not a big breakfast eater and wanted to cut out evening snacking anyway, I decided the “16:8” approach to intermittent fasting was my best bet. That involves eating during an 8-hour period that you choose and fasting the rest of the time. But I struggled. The last three hours of my 8 p.m.- 12 p.m. fast each day were brutal. I was light-headed and empty, my brain felt fuzzy, and I daydreamed about my morning smoothie as the minutes dragged on.The last meal matters.
What I ate in the evening made a big difference in how I fared the next morning. A skimpy bowl of soup for dinner, and my stomach was rumbling by 7 a.m. A more substantial plate with lots of protein kept me fuller longer.It’s harder than it sounds to fit all of your food into an 8-hour window, and those calories really need to count if you’re going to get the nutrients you need.Some people who swear by intermittent fasting sip on green tea or even Bulletproof Coffee throughout the morning.
Intermittent fasting may click with some people, but I’m not one of them. I’m better off making small, healthy changes that aren’t too painful. Bottom line is that whatever approach to eating you take has to be sustainable–and ultimately enjoyable–if it’s going to create lasting change to your weight and your health.
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