Intermittent Fasting (IF) is the practice of eating 8-10 hours of the day, and fasting for the other 14 to 16 hours.
These are the hour ranges I see most commonly, but some people will fast up to 18 hours of the day. Anecdotally, I see clients have the best success and adherence when they fast for around 15 hours.
It is important to be aware that IF doesn’t have some secret sauce that forces progress when a calorie deficit doesn’t work.
If you weren’t losing weight until you started IF, you weren’t in a calorie deficit until you started IF.
Also, IF can fail to improve insulin sensitivity, or cause fat loss if you are still over consuming calories during your eating window (which is totally possible if you aren’t tracking). You still need to set macro goals and ensure a calorie deficit, and you will see best results when this is combined with strength training exercise. Exercise and achieving a lower body fat percentage in itself aid in insulin sensitivity, even in the absence of IF.
As with any way of eating: you have to pick something you can do CONSISTENTLY and SUSTAINABLY, otherwise you’re setting yourself up for failure.
Have you tried intermittent fasting before? Reply to this email and let us know what your experience is like!