How Time Restricted Eating and Not Eating Differ

Fasting is simply not eating for a specified amount of time. It is the oldest and most powerful dietary intervention imaginable. While intermittent fasting has many proven health benefits, fasting is still a controversial approach for losing weight and keeping it off. Nonetheless, the technique does offer important benefits for obese adults who are at risk for certain health issues. Medical researchers are currently investigating whether intermittent fasting can play a role in treating and preventing chronic diseases like diabetes, cardiovascular disease and multiple sclerosis.

• Time-Restricted Eating - According to a recent study at the University of Alabama Birmingham, time-restricted feeding can help individuals control cravings better than those who consumed food as an all-day graze.
• The 16:8 Fast - With the 16:8 method of fasting, you focus your food consumption within an eight-hour window, such as 8 am to 4 pm in which you can eat. But, you should eat healthy and not binge.
• Skip-a-Day Diet - Short-term fasting can facilitate weight loss by increasing your metabolic rate with the release of a fat-burning hormone. When you limit the window for eating, you are creating a fasting period in which the body will have to use its own stored glycogen from carbohydrates and fat as fuel.
• The Warrior Fast - Dietary intake for the Warrior Diet is somewhat similar to a Paleo Diet where you eat whole, unprocessed foods that resemble what they look like in nature.

The key to effective weight loss and on-going weight maintenance relies on consuming a balanced diet of healthy foods as well as behavior modifications to your eating patterns. Since you may be asked to go long periods without eating, intermittent fasting is not for everyone. The most common side effects are hunger, headaches, fatigue and brain fog. Although you can eat mostly what you want on non-fasting days, you should stick to consuming good foods and limit treats to ensure you get the nutrients you need to support healthy weight loss. Drink plenty of water and avoid sugary drinks and treats.

*NOTE: Due to a difference in hormonal makeup, women have special considerations when fasting. Intermittent fasting is not a good idea for women under 18 years of age, those with a lean body profile, or those with medical conditions, such as hypothyroidism or a history of eating disorders. Ask your physician about an appropriate fasting protocol for you.