It’s a term that’s been buzzing around the fitness and weight loss world for quite some time now. You’ve probably heard stories like, “Fasting helped me lose 10lbs!” or “After the sun goes down, your body’s digestive system hits the clock and heads to rest.” But what’s the truth behind these claims?
Is fasting a magical solution, or is it just another diet trend that will fade away?
In this blog post, we’ll explore the real reasons behind fasting for weight loss and why it may or may not work for you.
You’ve likely encountered various fasting methods like full-day fasting, 16/8, “Moon Diet,” “Eat, stop, eat,” and 5/2. The marketing hype often attributes their success to unique metabolic processes tied to the time of day. However, the real reason fasting can lead to weight loss is simpler than you might think.
Shortening the available time one is “allowed” to eat means less opportunity to consume calories, especially late-night snacking.
Contrary to popular belief, your metabolism isn’t significantly affected by the time of day you consume calories. If your daily calorie target for fat loss is 1600, and you consume around 1500, even if it’s all in one large meal at 8 PM while binge-watching Magic Mike 1 & 2, you will still lose weight if you consistently stick to this pattern.
However, this doesn’t mean that fasting has no place in your fat-loss routine.
Fasting can be freeing for individuals whose jobs or lifestyles steer them towards consuming most of their calories in the evening, as is often the case in bustling places like Hong Kong. Some people find fasting more tolerable because they can have a big meal or two after not eating for a good chunk of the day. It can be a practical strategy for those who thrive on structure.
On the flip side, fasting doesn’t suit everyone. Some individuals become extremely “hangry” during the fasting hours and end up overeating during the “feeding” hours due to the sense of restriction. Others use fasting as a moral license, fasting for extended periods to “be good” and then indulging in binges during their eating windows.
Eating is not just about sustenance; it can also serve as a powerful trigger for various emotions. Some people eat to reward themselves after a challenging day or week, while others use it as a way to cope with feelings of loneliness. Whatever eating represents to you, it can be a potent medication.
The fundamental principle of energy balance still applies.
Ultimately, the approach you choose for weight loss should be sustainable for your unique lifestyle and preferences. You can track your calories, monitor your macros, or try fasting within a specific time window. Studies have shown that there’s no significant difference in weight loss, adherence, or cardio-protection between normal diets and time-restricted eating when calories are controlled.
In the end, the diet you choose only works until it doesn’t. Whether you opt for fasting or another approach, it’s crucial to ensure that it aligns with your long-term goals and well-being. Remember, when experimenting with fasting, pay close attention to your protein intake, as limiting it can negatively impact muscle mass and metabolic rate.
Perhaps you’re someone who has tried fasting, and it didn’t work for you. If that’s you, you may benefit from a more personalised approach with coaching.
P.S.: If you’re interested in trying fasting or any form of time-restricted eating, we encourage you to seriously consider tracking your protein intake. Maintaining muscle mass is key to achieving sustainable and healthy weight loss.
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