A Blueprint to Achieving Weight Loss through Intermittent Fasting
In recent years, the concept of intermittent fasting has gained significant attention as a popular dietary approach for achieving various health benefits. While fasting has been practiced for centuries for religious and cultural reasons, intermittent fasting has emerged as a scientifically-backed method to enhance overall well-being. With its promise of weight loss, improved metabolic health, and increased longevity, intermittent fasting has captivated the interest of individuals seeking a sustainable and effective approach to nutrition.
Intermittent fasting involves alternating periods of fasting and eating within specific time windows. Unlike traditional diets that focus on what you eat, intermittent fasting concentrates on when you eat. The fundamental principle behind this dietary pattern is to extend the fasting period, allowing the body to tap into its fat stores and experience metabolic changes that promote better health.
Basic weight loss - Calories in Vs Calories out
Calories In:
This refers to the number of calories you consume through food and beverages. Different foods have varying calorie contents. For example, calorie-dense foods like fried foods, sugary snacks, and processed foods tend to have a higher number of calories compared to nutrient-dense foods like fruits, vegetables, and lean proteins. It's important to note that not all calories are created equal in terms of nutritional value and their impact on your body.
Calories Out:
This refers to the number of calories your body burns to carry out its daily functions and activities. Your body constantly burns calories to support basic functions like breathing, circulating blood, and maintaining body temperature. Additionally, physical activity and exercise contribute to the total calories burned. The intensity and duration of your activities can impact the number of calories you burn. Generally, the more active you are, the more calories you will burn.
Caloric Deficit:
Weight loss occurs when you create a caloric deficit, meaning you consume fewer calories than you burn. When your body needs more energy than what you consume from food, it starts using stored energy sources, such as fat, to make up for the deficit. Over time, this leads to weight loss.
How creating a fasting window helps build a calories deficit
A fasting window can help create a calorie deficit in a few different ways:
Restricting eating hours: By implementing a fasting window, typically known as intermittent fasting, you limit the amount of time during the day when you can eat. This can naturally reduce your overall calorie intake since you have less time available to consume food. For example, a common approach is the 16:8 method, where you fast for 16 hours and have an 8-hour eating window. During the fasting period, you are likely to consume fewer calories, leading to a calorie deficit.
Reduced snacking and mindless eating: Having a designated fasting window can help curb snacking and mindless eating that often occurs during extended periods of being awake. It sets clear boundaries and restricts eating to specific hours, reducing the likelihood of consuming unnecessary calories. Snacks and random eating outside the eating window are often sources of additional calories that can hinder a calorie deficit.
Enhanced meal planning: Knowing that you have limited eating hours can encourage better meal planning and portion control. Since you need to consume all your required calories within a specific window, you may be more mindful of what you eat during that time. This can lead to healthier food choices, controlled portion sizes, and ultimately a calorie deficit if you consistently consume fewer calories than your body needs.
How many calories do I need
To determine how many calories you need, you can follow these general steps:
Basal Metabolic Rate (BMR): Calculate your basal metabolic rate, which represents the number of calories your body needs to maintain basic bodily functions at rest. The Harris-Benedict equation is commonly used to estimate BMR based on your gender, weight, height, and age:
For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
Activity Level: Determine your activity level, as it affects your total calorie needs. Multiply your BMR by an activity factor:
Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
Very active (hard exercise/sports 6-7 days/week): BMR × 1.725
Extra active (very hard exercise/sports & physical job or 2x training): BMR × 1.9
Goal Adjustment: Consider your specific goals. To lose weight, you generally need a calorie deficit, and to gain weight, a calorie surplus. Determine the desired rate of weight change (e.g., 0.5 kg or 1 lb per week) and adjust your daily calorie intake accordingly.
Note. that a pound of body weight is roughly equivalent to 3,500 calories. Therefor to lose a pound per week, you will need roughly a 3500 calories deficit per week.
Alternatively, use this calculator to do the maths for you :)
Remember that these calculations provide estimates, and individual variations exist. Weigh in weekly and if you don’t see the desired progress two weeks in a row, make changes.
Selecting your fasting window
When it comes to selecting a fasting window for weight loss, there are several factors to consider. Let's discuss how to approach this strategy effectively.
Understand fasting windows: A fasting window refers to the time duration during which you consume no or minimal calories. The most common fasting windows include 16:8 (fasting for 16 hours and eating within an 8-hour window) and 18:6 (fasting for 18 hours and eating within a 6-hour window). You can experiment with different fasting durations to find what works best for you. There is no magic number!
Evaluate your schedule: Look at your daily routine and identify periods when you tend to be busiest and most distracted. For example, if you have a demanding job or study schedule in the mornings, you might consider starting your fasting window in the evening. By doing so, you can utilize your busy and distracted hours to your advantage, as they can help take your mind off food and make it easier to adhere to the fast.
Plan distractions: During your fasting window, it can be helpful to engage in activities that keep you occupied and focused on something other than food. Schedule tasks, hobbies, or social activities that require your attention and keep you busy. This can help minimize the urge to eat out of boredom or habit.
Optimize meal timings: When setting your eating window, consider aligning it with times when you're more likely to enjoy your meals without distractions. For instance, if you have a busy evening with family commitments or social gatherings, you can plan your eating window around that time, allowing you to savor your meals and be more mindful of what you consume.
Managing your fasting window
Managing a fasting window effectively involves planning, discipline, and understanding the principles of fasting. Fasting is a practice where you abstain from consuming calories for a specific period, allowing your body to rest, repair, and regulate various physiological processes. Here are some tips to help you manage a fasting window:
Plan your fasting window: Determine the duration of your fasting window based on your chosen fasting method. For example, if you are following a 16:8 intermittent fasting schedule, you fast for 16 hours and have an 8-hour eating window. Establish a consistent daily routine for your fasting window to help your body adjust and develop a habit.
Stay hydrated: During the fasting window, focus on staying hydrated by drinking water, herbal tea, or black coffee (without cream or sugar). Adequate hydration helps suppress hunger pangs and supports your overall well-being.
Gradually adjust your eating schedule: If you're new to fasting, consider gradually adjusting your eating schedule instead of jumping straight into long fasting periods. Start with a shorter fasting window and gradually increase it over time. This allows your body to adapt and minimizes the chances of experiencing extreme hunger or discomfort.
Keep busy and distract yourself: During your fasting window, engage in activities that keep you occupied and divert your attention from food. Pursue hobbies, read, work, exercise, or spend time with friends and family. Keeping your mind occupied can help reduce the urge to eat out of boredom.
Plan your meals and practice mindful eating: When the eating window arrives, plan your meals to ensure they are balanced, nutritious, and aligned with your dietary goals. Focus on whole foods, including lean proteins, fruits, vegetables, whole grains, and healthy fats. Practice mindful eating by savoring each bite, eating slowly, and paying attention to your body's hunger and fullness cues.
Seek support and accountability: Sharing your fasting journey with a friend, family member, or joining a community with similar goals can provide support, encouragement, and accountability. Discuss your experiences, share tips, and learn from others who have successfully managed fasting windows.
Listen to your body: It's essential to listen to your body's signals and adjust your fasting window if needed. If you're feeling excessively fatigued, dizzy, or experiencing other adverse effects, it might be necessary to modify your fasting approach or consult a healthcare professional.
Focus on a weekly deficit: Remember that you are trying to achieve a weekly calorie deficit. Don’t be rigid. Extend your fasting window on busy days and shorten your fast on days when you’re really struggling or have social events etc.
Remember, managing a fasting window is a personal choice, and it's important to prioritize your health and well-being. If you have any underlying medical conditions or concerns, consult with a healthcare professional before starting a fasting regimen.
How to eat outside of your fasting windows
Healthy eating during intermittent fasting involves making mindful choices to ensure adequate macro and micronutrient intake, managing food volume, maximizing satiety, and incorporating sufficient fiber. Let's explore these aspects in more detail:
Macro and Micronutrients: While fasting, it's essential to focus on consuming nutrient-dense foods during your eating window. This includes a balance of macronutrients such as proteins, carbohydrates, and healthy fats. Aim to include lean proteins (e.g., poultry, fish, legumes), whole grains, fruits, vegetables, and sources of healthy fats (e.g., avocados, nuts, olive oil). Additionally, ensure sufficient intake of micronutrients by incorporating a variety of colorful fruits and vegetables into your meals.
Fiber: Fiber is crucial for maintaining a healthy digestive system, promoting satiety, and stabilizing blood sugar levels. Include high-fiber foods like whole grains, legumes, fruits, vegetables, and nuts in your meals. These foods not only provide valuable nutrients but also help you feel fuller for longer.
Food Volume and Satiety: During intermittent fasting, it's important to consider the volume of food you consume to avoid excessive caloric intake. Choosing foods with lower energy density (fewer calories per gram) can help manage food volume while providing satiety. Focus on incorporating foods with high water content (e.g., soups, salads, fruits, and vegetables) as they can help increase satiety without adding excessive calories.
Meal Composition: When planning meals, aim for a balance of macronutrients to help maintain stable blood sugar levels and prevent energy crashes. Including a source of lean protein, healthy fats, and complex carbohydrates (e.g., whole grains) in each meal can provide sustained energy throughout the fasting period.
Hydration: Staying adequately hydrated is crucial during intermittent fasting. Water should be your primary beverage choice. Drinking enough water can help control hunger, support digestion, and maintain overall well-being.
Nutritional Timing: Consider the timing of nutrient intake during your eating window. Prioritize consuming high-quality meals that meet your nutritional needs rather than opting for processed or high-sugar foods. This will help ensure your body receives the necessary nutrients for optimal health.
Remember to consult with a healthcare professional or registered dietitian before starting any new dietary regimen, especially if you have specific health conditions or concerns. They can provide personalized guidance tailored to your needs.
Key Takeaways
No matter what anyone tells you, calories in vs calories out is the most importing factor when trying to lose weight
Intermittent Fasting makes it easier to create a calorie deficit
Some simple maths can assist you in understanding how many calories you require. Weigh in regularly and make changes if you don’t see the desired progress
Fast when you’re busy. It’s much easier not to eat when you have other things going on
There are some simple strategies for managing a fasting window
Food matters. Although calories in vs calories out will create weight loss, eating high volume and nutritious foods will make sticking to a deficit much easier.
Do you have questions? Get in touch and let us know what you would like more detail on.