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hi i'm dr amelia thompson i'm a
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registered nutritionist with association
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i'm also an educator in sport nutrition
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i have a phd in physiology and an msc in
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sport nutrition now i work predominantly
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as an online coach and educator
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this video is going to cover
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intermittent fasting for fat loss
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what is intermittent fasting
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intermittent fasting has gained
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popularity in recent years as a method
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it involves periods of eating
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interspersed with periods of fasting
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and usually these fasting windows last
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for about 12 to 48 hours
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at about 60 or more energy restriction
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time restricted feeding
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which falls within that intermittent
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fasting category tends to
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relate to periods of eating roughly 8-10
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hours every day where the rest of the
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outside of that 8-10 hours involves
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fasting so how does intermittent fasting
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actually work for fat loss
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ultimately intermittent fasting works by
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creating a calorie deficit
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although calories don't have to be
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they do still can so if you're someone
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that hates the idea of tracking your
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macros and counting calories every day
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intermittent fasting could potentially
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be a good option for you because what it
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does is it reduces your opportunity for
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therefore reduces your calorie intake
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without actually having to count
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there read some evidence that suggests
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that actually intermittent fasting
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reduces the opportunity for snacking
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especially at night so if you're like me
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for example and have stashes of daily
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i like to reach for it after the day is
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intermittent fasting can stop that
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snacking because if your eating window
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after eight o'clock you don't get to
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snack on the chocolate
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there's also some evidence that suggests
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that pushing your breakfast back
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by just an hour and a half and bringing
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your dinner forward by an hour and a
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can result in a calorie deficit and
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so for some people that wouldn't mind
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having their breakfast pushed back by an
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i personally would then that potentially
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will reduce calorie intake
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and therefore producing calorie deficits
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is intermittent fasting actually
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better than continuous dieting for fat
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loss a review published in 2019 looked
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at 11 different studies
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that did all different types of
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intermittent fasting and what they found
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is compared to regular dieting there was
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no difference in weight loss
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or fat loss between people who did
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interim fasting and people who
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more recently a study published in 2020
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actually looked at two different
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strategies they compared
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time restricted feeding with a 16 to 8
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so people were allowed to eat within 8
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hours and fast for 16 hours
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versus people who followed a meal
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structure of three meals a day
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and they looked at not only fat loss but
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they also looked at the
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muscle mass and they also looked at
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different cardio metabolic factors
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and what they found after the 12 weeks
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shocked horror there was no difference
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in fat loss between intermittent fasting
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and continuous energy restriction what
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was quite cool though
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is that the people who did intermittent
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fasting actually exhibited greater
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lean mass loss than the people who did
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continuous energy restriction
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so that actually suggested a potential
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downside in terms of body composition
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for people who did time restricted
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feeding there was no difference
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in cardiometabolic factors so things
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like resting blood glucose blood lipids
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weren't different between two groups so
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what are the potential downsides of
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you might be thinking wow that sounds
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great i don't need to count my calories
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i don't need to track my macros and i
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unless you're someone like me who needs
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to eat regularly every three hours or
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a little bit unfavorable however there
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is some research that suggests that
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actually intermittent fasting reduces
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energy expenditure so for example if you
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are intermittent fasting on two days
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there is some research that suggests
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that your activity levels on those days
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and potentially more recent research
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that was published in 2020
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actually highlighted that not only does
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physical activity reduce
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on the days before and the days after so
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but also what happens is that people
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tend to eat more on the days before they
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and on days after suggesting that
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actually people might compensate
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for these fasting days later study had a
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calorie deficit of 2 000 calories or so
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what actually happened is because people
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reduced their expenditure
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and because they increased their intake
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that calorie deficit was reduced
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by about 50 so that calorie deficit went
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over one day to 1 000 so there's still a
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but it's half of what they planned
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because people were compensating
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are there any other benefits to
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intermittent fasting aside from fat loss
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there is some evidence in the emerging
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field of toronto nutrition
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that highlights that actually eating
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more calories earlier in the day
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might potentially be beneficial for
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cardio metabolic health
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and that's because of differences in
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things like blood glucose control
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gastric emptying autophagy and
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diet-induced demogenesis
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however if you're watching this and
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you're somebody who regularly exercises
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this probably isn't applicable to you
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okay so should you try intermittent
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ultimately it's going to be a lifestyle
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choice if intermittent fasting works for
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say you don't like to track your macros
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and actually you're quite happy to skip
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you're happy to push your breakfast back
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and it doesn't bother you too much
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then great intermittent fasting might
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work really well for you
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to promote fat loss however again if
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you're someone like me
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who likes to wake up and your stomach is
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shouting at you to eat
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then intermittent fasting might not work
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so well for you it's very much a
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again there's some evidence that
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suggests that if you're somebody who
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regularly eats breakfast
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you take it away that could potentially
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lead to mindless eating later in the day
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that being said if you're somebody who
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is quite happy to miss breakfast
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if you take that away you might not even
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really notice the difference
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and you're reducing your calorie intake
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it's your choice i hope you found this
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video on intermittent fasting useful
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remember to like and subscribe to the my
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protein channel for more nutrition
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and fitness content if there's anything
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that you'd like to see
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make sure to leave it in the comments
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below see you next time
