Intermittent Fasting For Weight Loss and Health

“Eat breakfast like a king, lunch like a queen, and dinner like a pauper.” -Adele Davis.

This is a saying that most of us have heard at some point, but does it have any validity?

Turns out it does, and there is plenty of science to prove it!

In this article, I will show you how intermittent fasting and eating in tune with your circadian clock can help with weight loss, improved sleep, and overall health. There are several different methods of Intermittent fasting, also known as time-restricted eating, but I will outline my favorite below.

Why does the time we eat matter?

Our bodies have a clock called our circadian rhythm that regulates the levels of different hormones and digestive processes. Insulin sensitivity is highest in the morning, suggesting consuming our largest meal at that time would be best.

Food is meant to fuel us for the day ahead and all the tasks we need to complete.

When we eat our largest meal close to bedtime, we put more energy into our body than needed, and insulin stores the surplus as fat. Not something any of us want!

Plus, digestion continues into our sleep when we eat late, causing our bodies to work harder than they should. Nighttime is meant for resting and repairing, not digesting. We need to be kind to our bodies and allow them the time to do the necessary maintenance required for good health.

Weight-loss

Researchers randomized overweight and obese women into two groups. Both groups of women were given the same amount of calories but at different times of the day. One group had a 700-calorie breakfast, a 500-calorie lunch, and a 200-calorie dinner, and the other group was given the opposite—200 for breakfast, 500 for lunch, and 700 for dinner.

Those eating the majority of their calories earlier in the day lost more than twice as much weight.

By the end of the 12-week study, the king-queen-pauper group lost 11 pounds more than the opposite group (19lbs compared to 8lbs) despite eating the same amount of calories.

-Info cited from a study outlined by Dr. Michael Gregor from NutritionFacts.Org

Improve your sleep

Sleep is a significant cornerstone of good health, and I am always looking for ways to improve it.

Stopping my meals at least 3-4 hours before bed has made the most significant impact on enhancing it. I have worn a fitness tracker to bed for the past three years, and intermittent fasting has been one of the most significant factors in improving my sleep.

All aspects of my sleep have improved, including REM sleep, deep sleep, and heart rate variability. My resting heart rate is lower when I don’t eat 3-4 hours before bed and my sleep disruption is minimal. All things that promote better health.

Hunger hormones are affected by lack of sleep…

The hunger hormones Ghrelin and Leptin are directly affected by how we sleep.

Ghrelin is a critical player in regulating hunger. When we don’t get enough sleep, the hunger hormone ghrelin is increased; it is part of the body’s response to stress and energy balance. Cortisol increases when we don’t sleep enough, disrupting the delicate balance of hormones that regulate hunger and satiety.

The body views the lack of sleep as a potential threat and responds by increasing our hunger cues, encouraging us to take in more food to obtain more energy.

Leptin is the hormone that tells us we are full. When levels are high, you can better control your appetite and desire to overeat. When you are under-slept, your production of Leptin is decreased, and your body doesn’t recognize the cues that you are full, thus promoting overeating.

So, getting adequate quality sleep helps turn on the “I’m full” signal and turn off the “I’m still hungry” signal. Below are several more reasons to finish your meals well before bedtime.

Digestion interferes with sleep, and here are six reasons why

Insulin release: When we eat, insulin is released into the bloodstream. Elevated insulin can interfere with the release of melatonin, the hormone responsible for making us sleepy.
Indigestion and acid reflux: When we go to bed and lie down with a full tummy, it takes a while for our stomach to empty. Acid reflux and indigestion can result. This leads to sleep disruption and poor sleep quality.
Increased energy expenditure: Digestion is a process that requires energy. That energy is much better utilized when it is used for repairing tissues and cells, not digesting food. Think of it as maintenance mode for your body. Studies show links between poor sleep and chronic illness because damaged cells are cleared away during sleep, and this repair is fundamental to our health.
Stimulation of the nervous system: When your body is digesting, there is increased blood flow, which can stimulate your central nervous system, making it more challenging to relax and fall asleep.
Feeling restless: Feeling too full when you go to bed can cause difficulty in getting a deep breath, finding a comfortable sleeping position, and falling asleep in a timely manner.
Frequent bathroom trips: Having liquids, including those found in foods, can increase the need to urinate. This can interrupt your sleep and decrease your chances of a restful sleep.

How to start implementing this into your life…

Choose an eating window. The 16/8 window is a common one. You eat within an 8-hour window and fast the other 16 hours. After years of experimenting, I have chosen my eating window to be between 7:30 am and 3:30 pm. This is the time that works best with my work schedule. You will find what suits your life the best; be flexible.
Choose foods high in nutrients. Since you will be eating in a limited time frame, you want to give your body all the nutrients it needs to thrive. I believe a whole-food plant-based diet is the best way to do that! Please take a look at my other blogs on how to start a plant-based diet.
Stay hydrated. Drink plenty of water, at least 96 oz a day; this will help you curb your appetite, flush out toxins and hydrate your body.
Consult your doctor or health care provider. I am not a doctor. This information is for educational purposes only. I always recommend consulting with your doctor before implementing any new health changes, including intermittent fasting.

Have fun!

I view my health as one big adventure and experiment, and I thrive on finding new ways to improve it. Sometimes, the most minor changes can have the most dramatic effects. I challenge you to be curious about how implementing different practices into your life can improve it in the most beautiful ways!