Let me just say the term “fasting” in Intermittent fasting (IF) has a low-key negative vibe and can turn-off some people – with patients I prefer using the more technically correct term : Time-restricted feeding ( TRF ). There is an unending debate on whether IF / TRF is better or worse than other forms of dieting such as portion-control, watching macros, keto-diet, paleo diet etc. as well issues such as plateauing, long term sustainability, muscle mass loss. However the debate often misses the point that much of weight loss is a mind game & TRF can get your patients doing something immediately instead of fretting over complex diet regimens , paralysis by analysis and doing nothing.
Here are top reasons why as a physician I still advise time-restricted feeding to patients who can benefit from weight loss:
- It is simple ! Tracking time is wayyy easier than tracking calories. Being in and out of TRF, I use the “Zero” app (the time-tracking part is free and effective)
- It is actionable immediately. They can start right away, needs no special or fancy diet preps or even changes in what they eat initially , just track the time !
- When done right it starts showing results immediately with daily drop in weight.
- It has shown to also improve mood and ‘energy’. That is a big one if you want to eventually adopt healthy active lifestyles
- It becomes self-motivating top continue the fitness journey once they start seeing immediate & early results.
- It saves money since it essentially makes you skip a meal
- It has proven benefits in helping with reducing blood pressure, improving cholesterol and diabetes control
- I do it myself, advice carries more credence when you follow it yourself.
This being said, I include these tips for success with TRF:
- Always warn them that the first two weeks can be a little challenging with hunger & cravings but they can make it easier with the following.
- Eat the same diet that you always did for the first month and make slow changes eliminating refined diets & sugary drinks as you see results.
- Fasting does not have be absolute, can include ‘mini-cheating’ at least initially. Very low or zero calorie snacks and some fun & distracting activity during fasting window to make it tolerable and sustainable . Sips of water, Coffee or tea without sugar and minimal creamer, green tea are examples. If they keep snacking to 100 calories or less , it is still a win
- Start with a 14-hour eating window, then gradually get it down to an 8-hour eating window in 1-2 weeks
- Choosing a eating window that includes evening dinner is more sustainable long term since socializing tends to occur during evenings
- Include more veggies and fiber in the last meal before fasting period starts – since they take longer to digest and delay hunger.
- If on diabetic meds, first visit with your diabetes-managing provider to discuss medication adjustment prior to TRF journey
- Join online social media groups on Facebook or follow the Intermittent Fasting subreddit to find continued motivation and advice from other people doing in.
P.S: Dr. Jason Fung is the worlds leading expert on Intermittent fasting and anti-ageing studies, his book on Intermittent fasting is worth a read.
