When considering changes to your diet, the focus usually falls on what you eat: fewer carbs, less fat, more protein, or simply eating less. But what if the timing of your meals could be just as important? Could adjusting when you eat—rather than what you eat—help with weight loss, fat burning, muscle building, and overall health?
When considering changes to your diet, the focus usually falls on what you eat: fewer carbs, less fat, more protein, or simply eating less. But what if the timing of your meals could be just as important? Could adjusting when you eat—rather than what you eat—help with weight loss, fat burning, muscle building, and overall health?
What Is Intermittent Fasting?
One trending approach to eating is intermittent fasting, which revolves around scheduling your meals within specific time frames. Typically, this involves eating all your meals within a window of 4-8 hours and fasting for the remaining 16-20 hours. During the fasting period, you're only allowed to consume water or sometimes black coffee. While fasting might seem like a modern concept, it has ancient roots, often linked to various religious practices.
The primary benefit of fasting is its effect on insulin levels. Insulin, the hormone that helps regulate blood glucose levels and can convert glucose (sugar) into fat if it’s in excessive quantities within the bloodstream, decreases during fasting. To counterbalance this, the hormone glucagon increases, which helps convert fat into glucose for energy. Additionally, fasting stimulates the release of epinephrine, which accelerates fat breakdown and helps preserve lean muscle mass for up to 72 hours.
Benefits and Considerations
Research shows that intermittent fasting can improve insulin sensitivity, reducing the risk of diabetes, and may even lower the chances of certain cancers. However, the challenge for many is managing hunger during the fasting period. Some people find that their bodies adjust to longer fasting times over time, improving their ability to use fat for energy.
A common fasting schedule involves starting your fast at 10 PM, sleeping through the night, and then consuming water or black coffee upon waking at 6 AM. Your eating window begins at 2 PM, allowing you to eat anything until 10 PM before starting your fast again.
If fasting for 16 hours a day seems doable, consider trying it out. Let us know about your intermittent fasting experiences in the comments. If you find it hard to eat healthily or see issues with your eating habits, consulting a fitness professional might be beneficial.
Emmanuel Ofori - eMotivates
Your friendly neighborhood fitness professional
Comments