You’ve most likely heard of the term intermittent fasting, and whether you’ve tried it or not, it’s certainly gained in popularity over the last few years.
With claims of improving your health and aiding in weight loss, intermittent fasting is a tempting option when it comes to dieting.
But does intermittent fasting live up to the hype? Let’s explore this in a little more detail!
What Is Intermittent Fasting
Intermittent fasting is based on restricting calorie intake to specific windows throughout the day, meaning what you eat is limited to a particular time or time frame within the day.
For example, you would avoid consuming calories between 7 pm and 11 am (this is your fasting period). And between 11 am and 6 pm, you would consume your daily intake of calories.
So, what’s the point of intermittent fasting?
Well, there are multiple claims that prolonged periods of fasting help the body switch its energy source. Having fully digested all food and exhausted the body of sugar, the energy system switches to burning fat to fuel the body.
This review highlights an IF trial that resulted in 86% losing significant weight, along with another study that indicated intermittent fasting was a beneficial way of achieving weight loss when compared to non-intervention diets.
However, further trials are required to determine the impact of intermittent fasting on humans from both a weight loss and health perspective, along with comparisons to other popular diet approaches.
What are the benefits of intermittent fasting?
Further studies are still required on intermittent fasting and the impacts it may have on humans. However, the below are generally considered benefits of intermittent fasting;
It may help the body utilize fat as an energy source
It could help prevent snacking in-between meal times, and may also promote more mindful eating habits
Could help maintain a calorie deficit
Can be flexible to plan around individual lifestyle
It could be a useful diet approach to remain in a calorie deficit for weight loss
What are the negatives of intermittent fasting?
It may not be optimal for specific goals or athletes
This can lead to stages of prolonged periods of hunger
Further studies are required to determine the effect of intermittent fasting
Different ways to do intermittent fasting
One of the great benefits of intermittent fasting is that it can be flexible for each individual, choosing fasting periods and eating windows that suit certain lifestyles, work commitments, or training programs.
You may choose to have an 8-hour eating window each day or a more varied approach with smaller and larger fasting windows depending on the day of the week.
For example, on leg day, you may want to consume more calories before your 10 am workout. Therefore, you may break fast earlier on this day.
How intermittent fasting apps can help you track and manage fasting schedules
With approaches to intermittent fasting being so varied, having an app to help you plan a schedule that works for you and keep on track with fasting times may be a helpful tool – especially if you’re new to intermittent fasting altogether.
Benefits of using intermittent fasting apps:
Keep track of fasting hours
Custom fasting plans and schedules
Help with meal planning and timing
Receive notifications to stay on schedule
Track water intake
3 Of The Best Intermittent Fasting Apps
Fastic
Fastic prides itself on a huge community of intermittent fasters, with regular challenges to help develop consistency.
They also provide healthy recipes alongside expert guidance to help you achieve your goals.
Fastic offers a free trial, followed by a premium paid membership
Zero
Zero is a great intermittent fasting app to help build lasting habits. Track your fasting periods and sync with your health apps for a more personal approach to intermittent fasting.
Simple
Simple provides a straightforward way to track your progress through intermittent fasting.
Log food, track your progress, and receive healthy nutrition tips with guidance from expert nutritionists.
The Takeaway
Despite intermittent fasting growing in popularity, there is still the requirement for further evidence regarding the pros and cons of following this diet approach.
When it comes to weight loss, whatever approach you use, the determining factor will still be your total calorie intake. Intermittent fasting while in a calorie surplus has not been shown to aid in weight loss.
Intermittent fasting may be a great way of remaining in a calorie deficit by having shorter eating windows and less opportunity to snack outside of meal times, with apps being helpful tools when it comes to consistency with your diet.
Before changing your diet, please consult a registered practitioner for advice.
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WRITTEN BY: CHRIS BECK
Chris Beck is Senior Editor at Gymshark, with a passion for writing informative conditioning and health content. Chris is an experienced Personal Trainer, and also holds qualifications in Nutrition, Sports Performance, and is a certified Crossfit Level 1 Trainer.
