By Dayne Hudson
Whilst the benefits of intermittent fasting are scientifically documented, the question I hear escaping a lot of mouths is: "Is it better for fat loss?"
The idea of not eating for a period of hours doesn't sit well with some people - whilst some swear by it and wouldn't do anything but.
So does intermittent fasting have an edge?
Let's investigate!
Health
Although intermittent fasting has many benefits with some scientific backing, such as maybe a longer lifespan with the possibility to reduce the incidence of diabetes, brain atrophy, cancer and cardiovascular disease (1,2), this article will focus on it's ability to induce weight loss.
We're a little while off learning more about how intermittent fasting will help us and our health, as the above studies are animal ones.
Furthermore, no one is really keen to get behind the research and fund it. Why?
Because it's very hard to sell a product off the back of not eating!
For example, popular cereal companies have always funded "research" into breakfast, but they're not exactly going to fund studies into this; they can't survive off no one eating their product.
Weight Loss
So here's the news: there's no added fat loss benefits to taking a intermittent fasting approach, according to the current research.
Any additional benefits would merely only be personal ones; some people prefer this approach for their lifestyles.
As I wrote about recently, for my latest photo shoot I adopted the approach of skipping breakfast before the gym in order to use up more calories throughout the day - as that's when I observed my hunger to be at it's strongest.
I dropped 11kgs in 9 weeks - and this approach really benefited me.
It's basically a intermittent fasting approach, but on a smaller scale.
Generally, intermittent fasting is fasting for 16 hours, and eating for 8 - and breaking your fast after training generally speaking.
For a lot of people, it's easier to consume all their macronutrients in this period, and they're less likely to make poor choices if they're eating over 5 meals.
Snacking is another problem - people snack even just twice in a day, but don't know how many calories they're actually eating.
By the end of the day....they've eaten way over their calorie deficit.
So essentially, there's no magical powers to intermittent fasting and dropping fat. However, it's a much more sensible approach then a fallacy such as the paleo diet.
Essentially - intermittent fasting is just a beneficial way to ensure you don't consume more calories than you burn - it's as simple as that.
Intermittent Fasting For Muscle Growth
I've told you before about Hugh Jackman's approach to eating ahead of his Wolverine films - intermittent fasting is definetly an eating plan that will ensure muscle growth.
Many think that not eating for a given amount of time will cause your muscle tissue to run off your bones at the speed of light and hide in a place that will never be found again.
Well, this just doesn't happen... even after 24 hours!
In fact, the number seems to be 72 hours before you risk any muscle loss, and this is when your body starts breaking down muscle for energy (3).
The other research that needs more investigating (but at this stage is promising) is the notion that eating larger amounts of protein in one go might be better for protein synthesis (4).
The suggestion is that it might be better then frequent meals (eg every 3 hours).
An intermittent fasting approach sees 2 meals roughly across an 8 hour feeding window - fitting into this school of scientific thought perfectly!
Should I Try An Intermittent Fasting Diet?
It boils down to this - there's nothing detrimental to an intermittent fasting approach for fat loss or muscle growth.
Whilst more research is needed and we might (but I doubt it) find out to the contrary, the best recommendation is to do whatever suits you to ensure you're in a calorie deficit!
So if this is the best approach for your lifestyle? Then go ahead and get stuck into it!
"Stay Fit, Stay Flexed!"
REFERENCES
(1) McCay CM, Crowell MF, Maynard L. The effect of retarded growth upon the length of life span and upon the ultimate body size. J Nutr. 1935;10(1):63–79.
(2) Colman R, Anderson R, Johnson S. Caloric restriction delays disease onset and mortality in rhesus monkeys. Science. 2009;325(5937):201-204.
(3) Owen OE et al. Protein, fat, and carbohydrate requirements during starvation: anaplerosis and cataplerosis. Am J Clin Nutr July 1998 vol. 68 no. 1 12-34
(4) Arnal MA, Mosoni L, Boirie Y, Houlier ML, Morin L, Verdier E, Ritz P, Antoine JM, Prugnaud J, Beaufrere B, Mirand PP. pulse feeding improves protein retention in elderly women. Am J Clin Nutr. 1999 Jun;69(6):1202-8.
