Day 1- Complete water fast
Intermittent fasting is alternating 1 -7 day periods of complete or partial food restriction. Studies have found it to be equivalent, or the same as, normal dieting but not better than normal dieting. Has any one else tried this ? Have you had success? Fasting is free so I figured worth a shot !
To kick start the intermittent fasting I decided to do a total fast today- just water !
Therefore today consisted of water +++ with some limes and lemons, some detox type tea with ginger, lemon and fennel tea. Oh ya and a coffee this morning !
I went to the gym earlier but just for a short session – 10 mins rowing machine, some core work and squats.
I am feeling a bit woozy. I think that is the best way to describe it ! My senses are heightened but concentration probably not the best.
I am going to go through some studies over the next few weeks that will detail how to intermittent fast, why people do it and the pros and cons of intermittent fasting or which is also known as intermittent energy restriction.
Study 1 –
Basically: breaking dieting periods with periods of normal eating resulted in greater weight loss. Another way of looking at this is interrupting your normal daily consumption with periods of fasting or decreased amounts of food will allow for greater weight loss.
The MATADOR study was a randomised study of overweight/ obese men. They were divided into two groups and were provided all meals from the study organisers. The first group were energy restricted continuously for 16 weeks i.e 33% reduction in energy or daily food requirements. The other group were energy restricted for two weeks and then had a break(normal food requirements) for two weeks over a period of 30 weeks.
The group that had a break in dieting (intermittent energy restricted) lost more weight overall, and also had sustained weight loss at 6 months follow up compared to the continuous energy restricted group.
The authors suggest that it was ability to achieve energy balance during the breaks (eating normal healthy amount) that may contribute to this.
A lot of the time after being on too strict a diet we over eat afterwards for a variety of reasons. If we could reduce what we eat for bursts at a time and then try and eat as normal the rest of the time, weight loss might take longer but is more sustainable.
Dr. C x