11 Jul Is Intermittent Fasting the Best Weight Loss Plan? NYC Dietitian Discusses Time-Restricted Eating
Move over pancakes, bring on the … glass of water? We’ve been raised with the saying, “Breakfast is the most important meal of the day.” Is breakfast still the most important meal of the day, or has intermittent fasting and time-restricted eating changed the game?
The answer is not one-size-fits-all.
Intermittent fasting is a dietary approach that involves alternating periods of fasting and eating. There are several different methods of intermittent fasting, including the 5:2 diet, alternate-day fasting, and time-restricted eating.
The 5:2 diet involves eating normally for five days out of the week and then reducing calorie intake to 500-600 calories for two non-consecutive days. During the fasting days, individuals eat one or two small meals.
Alternate-day fasting involves alternating between normal eating days and days where calorie intake is restricted to 500 calories.
Time-restricted eating involves limiting the window of time during which food is consumed. The most common time-restricted eating schedule is 16:8, which involves eating during an 8-hour window and fasting for 16 hours.
Research suggests that intermittent fasting can improve insulin sensitivity, reduce inflammation, and lower the risk of chronic diseases like diabetes and heart disease. In 2016, the Japanese biologist, Yoshinori Osumi, won the Nobel Laureate for his work on intermittent fasting and cell autophagy.
Of late, though, time-restricted eating has been touted as the go-to for weight loss. And this is where, as dietitian nutritionists and nutrition coaches, we take pause. As we mentioned above, there is no one-size-fits-all diet plan because diet trends tend to have a heavy dose of panacea and a small dose of practicality. And intermittent fasting, in particular time-restricted eating, might not be the weight loss plan you’ve been dreaming of.
Diet plans have to be individualized, depending on your unique needs. Here’s a list of people who should not try intermittent fasting or time-restricted eating:
- Children under 18 years
- Pregnant women
- Breastfeeding women
- People with Type I Diabetes
- Underweight individuals
- Those with a history of disordered eating
That said, perhaps intermittent fasting would be great for you and your particular needs. If you’re struggling with inflammation, autoimmune disorders, and type 2 diabetes, working to implement an IF diet might be positive for you to reach your wellness and weight loss goals.
Before embarking on any diet plan, consult with your healthcare provider or clinical nutritionist. While intermittent fasting may work for some individuals, sustainable weight loss requires meaningful, achievable lifestyle changes and nutrition plans that are tailored to your individual needs. If that means sticking to a healthy breakfast routine, then go for it.
Healthy Sweet Potato Pancakes (for any time of day!)
Ingredients:
- 1 cup mashed sweet potato
- 1/2 cup unsweetened almond milk
- 2 eggs
- 1/2 cup whole wheat flour
- 1/2 teaspoon baking powder
- 1/2 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1 tablespoon maple syrup (optional)
Directions:
- In a mixing bowl, whisk together the mashed sweet potato, almond milk, and eggs until well combined.
- In a separate bowl, mix together the whole wheat flour, baking powder, cinnamon, and nutmeg.
- Add the dry ingredients to the sweet potato mixture and stir until just combined. If you prefer a sweeter pancake, add a tablespoon of maple syrup to the batter.
- Heat a nonstick pan over medium heat. Scoop the batter onto the pan using a 1/4 cup measuring cup.
- Cook the pancakes for 2-3 minutes on each side, or until golden brown.
- Serve with your favorite toppings, such as a dollop of Greek yogurt, fresh fruit, or a drizzle of pure maple syrup.
Sources:
- “Intermittent Fasting: Surprising Update” by Monique Tello, MD, MPH. Harvard Health Publishing. Published 2021.
- “The Pros and Cons of Intermittent Fasting” by Ryan Hurt, MD, PhD. Johns Hopkins Medicine. Published 2019.