Is Time-Restricted Eating Right for You?
In today’s world, where obesity is a growing concern, many of us struggle to maintain motivation when it comes to weight loss. My journey was no different until I discovered a lifestyle change that transformed my approach.
The Turning Point
My journey with weight loss has been a rollercoaster of revelations and transformation. As a former personal trainer and nutrition enthusiast, I once devoutly preached the gospel of six small meals a day. It was the mantra I followed, the advice I dished out. But little did I know, it was all a lie—a well-intentioned lie, but a lie, nonetheless.
I realized that this constant eating led to multiple insulin spikes, encouraging fat storage. The turning point came when I stumbled upon time-restricted eating while trying to manage my prediabetic condition.
Discover more about how I completely avoided becoming prediabetic in my weight loss guide.
Embracing the Fast
I say stumbled upon because what happened next was a revelation. Approximately three to four weeks into my low-carb/ketogenic journey, I became fat-adapted—meaning my body had transitioned from using glucose (sugar) as its primary source of fuel to using fat instead—and something remarkable occurred: my appetite plummeted. I had to remind myself to eat, and at times, I was even forcing myself to eat.
Forcing myself because then I still believed that I would slow my metabolism if I didn’t eat. Soon, I began to eat less without even planning it, and the weight started to drop off. I also learned from doctors like Jason Fung that time-restricted eating was actually healthy and over time, I lost weight—without relying on exercise.
If you’re interested in starting a low-carb diet, check out my Low Carb Is Hard? post.
The Science Behind It
Time-eating, also known as intermittent fasting aligns with our body's natural processes, reducing the frequency of insulin spikes and allowing our body to burn stored fat for energy. This method not only helped me during my journey, but also improved my insulin sensitivity and overall health.
The reality is body fat is a store of food energy. I’ll say that again: BODY FAT IS FOOD. So, technically, if you have enough body fat, you don’t need food. Your body will “eat” the body fat for fuel instead of the french fries and cupcakes you might normally eat. This dance between feeding and fasting is pivotal.
IF is great. Extended fasting is even better. Learn more about extended fasting in my post.
Benefits Beyond Weight Loss
Intermittent fasting (IF) offers many health benefits beyond weight loss, including improved insulin sensitivity to help manage blood sugar and lower the risk of type 2 diabetes.
It also helps your heart by lowering blood pressure, cholesterol, and triglycerides, reducing the chance of heart problems. IF can even boost cellular health by triggering a process called autophagy, which removes damaged cells and may help with cell repair and longevity.
IF might also help your brain, memory, and cognitive function, potentially reducing the risk of brain-related diseases. It could also lower inflammation in your body, which is linked to many chronic diseases. Some research even suggests IF might protect against certain cancers by slowing the growth of cancer cells.
Getting Started
So, what plan is right for you? Intermittent fasting can be tailored to your preferences. Popular fasting durations include 14, 16, 18, and 20 hours. If you’re new to fasting, you might want to start with simpler protocols, such as 12 to 14-hour fasting periods. It really helps if 8 of those hours are overnight while you’re sleeping.
My Personal Advice
Stay patient and consistent. The initial hunger and adjustments will subside as your body adapts. Listen to your body, tailor the fasting schedule to your lifestyle, and consult a healthcare professional if you have any medical conditions.
Want to know more about how to do IF the easy way? Check out my weight loss guide.
Free Resource Library
The biggest factor in losing weight for good is creating a mindset for success. Even if you’re not ready to go all in on your weight loss goals, I have free tools that will help you begin to at least take small steps toward your weight loss goals. Why not get at least 1% better every day?
Get the password to access to my FREE resource library featuring tools to help you lose weight, including wellness and weight loss trackers, a weekly toning exercise plan, and more!
RELATED POSTS: