As I’ve said before, I’ve never personally struggled with serious weight loss — just minor skirmishes. I’ve got this middle-aged marsupial pouch on my belly that is nearly impossible to shake. It’s not a big problem.
At the time of this writing I’m taking a nutrition class towards my Health and Wellness Coaching certificate. The text and training is pretty conventional stuff: FDA, RDA, and so on. The way to lose weight is calorie reduction, which is true, absolutely. But how? Portion control, more plant-based food — all good advice.
But the one that makes the most sense to be is Intermittent Fasting (IF), as I have written about before. Humans are not designed to have a constant stream of calories. Feeling hungry for half a day, two days a week or even every other day is easier than all the time every day. Anyway, there is a some new science on IF for humans in Medscape.
Intermittent fasting diets have gained in popularity during the past decade. The current review focuses on the 3 most frequent forms of intermittent fasting:
- Alternate-day fasting (ADF): A fast day featuring total calorie consumption of 0 to 500 kcal followed by a feast day with unlimited calorie consumption.
- 5:2 diet: 2 fast days with calorie consumption of 500 to 1000 kcal/day balanced by 5 days of calorie consumption ad libitum.
- Time-restricted eating: Eating is restricted to certain periods of the day, which are typically 4 to 8 hours in duration, with only consumption of water or zero-calorie beverages during the intervening periods.
The popularity of intermittent fasting diets has outpaced evidence of their efficacy and safety, but increasing research into this area has yielded some conclusions. This data are synthesized in the current review.
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