Is intermittent fasting based on solid science and if so how does it work?
In: Chemistry
No it is not effective. Early data with limited sample size had a positive effect but as more people were studied the results are coming out more “mixed” in other words, it works as often as it doesn’t compared to doing nothing.
The known facts are simple.
1. Exercise – You will burn the same average calories per day no matter the amount/type of exercise you do so it wont help your weight loss to exercise but it is incredibly beneficial for good health and has secondary effects that can cause weight loss.
2. Food – less calories in = weight loss. Simple right…. Go to 3.
3. You can’t just “eat less” Your minds subconscious systems such as the endocrine system really mess with your ability to make rational choices coupled and then there is the whole new forming habits which is a real challenge for humans. This is why all fad diets don’t work.
4. Weight loss is possible through sustained healthy choices. Pre plan meals for the week and have them ready to eat so the meals you choose in advance are easier to get. The initial step is just making sure you plan meals and buy groceries for the whole week on a single day. Eat before buying groceries as you will be in a better psychological space this way. It is important to include allowances for take away or whatever in the plan, achievable plans with small changes work best.
Once you have an established process of planning meals work on substituting meals with high saturated fats and sugars to have less of the aforementioned and more fibre and herbs and flavours. A Mediterranean diet is the ideal example for good body weight and longevity of life.
I’m not a dietician but I once heard a physicist talking about dieting and it inspired me to read a lot of the scientific literature. Best of luck in your goals
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