Where to Start with Weight Loss?
There is no doubt that reducing excess body fat affects tissue sensitivity to insulin. For this reason, in addition to following a calorie-deficit diet, we can also use various methods and tricks that will support us in the reduction process.
First and foremost, a low glycemic load diet will have a wonderful impact on energy levels, satiety, and overall well-being. It will make it easier for us to achieve our goals and stick to our resolutions. We will not only take care of stable blood sugar levels; benefits will also arise in other areas — we will improve skin condition, support hormonal balance, and slow down the aging process.
Are there any other tools helpful in reducing excess weight?
There is a certain tool that can also benefit many people—though not everyone—which I will discuss in a moment.
INTERMITTENT FASTING – this is a method of consuming food only within a specific eating window. There are many variations of fasting. A popular one is 16 hours of fasting and 8 hours of eating. There are even variations like 20/4 or others that involve a full day of fasting or eating only one meal that constitutes 25% of daily caloric needs.
We need to clarify something. Intermittent fasting is a tool! If we do not maintain a negative calorie balance, unfortunately, we will not be able to reduce body weight.
After about 12 hours of fasting, glycogen stores are depleted, and fatty acids are metabolized. We transition from glucose to ketones. It’s emphasized here that muscle mass remains well-preserved.
At this stage, we can pause for a moment. Since the positive effects of fasting begin as early as 12 hours after the last meal, aren’t we naturally in such a mode every day?
Let’s look at the numbers. By eating the last meal at 19:00 and having the first one at 9:00, we’re maintaining a 14-hour fasting window. Yes, that’s already intermittent fasting, even though it sounds like a regular day.
Is intermittent fasting for everyone? It would be wonderful, but unfortunately, some people will need to be cautious.
Let’s also remember that there will be a difference between a mild 12/12 fast compared to a 20/4 fast. I think this difference is noticeable.
What is the danger and trap of intermittent fasting?
The belief that one can eat just anything during a specific eating window is misguided. It shouldn’t be like that. Remember that the diet should be nutritious, anti-inflammatory, and health-promoting, and intermittent fasting is a great ADDITIONAL tool.
For whom is intermittent fasting not recommended?
- for pregnant women
- for breastfeeding women
- for elderly individuals
- for kids
- for individuals with a predisposition to hypoglycemia (low blood sugar levels).
No extreme is good, and intermittent fasting is not a miraculous weight-loss method. It’s important to maintain an overnight fast to give the digestive system time to rest and recover. Paying attention to circadian rhythms, having 3-4 hour breaks between meals, and ensuring regularity in eating habits is worthwhile. Each patient is different and individual, but it can be confidently stated that a routine of 3-4 meals works best. For patients with hypoglycemia or gestational diabetes, we may sometimes increase the number of meals. The larger the eating window, the greater the risk of hypoglycemia, so not everything that is trendy will necessarily be suitable for us. Patients with type 1 diabetes (and type 2 as well) have a tendency toward hypoglycemia. If we decide to try and assess our response, I wouldn’t recommend extremes like the 16/8 or 20/4 fasting schedules or fasting for an entire day. Before we take extreme steps in haste and the desire for quick weight loss, we should remember the healthy daily habits that will serve as our foundation for returning to health.
