Video | Fasting and calories Consistency matters Hunger matters What you eat matters Take away
Intermittent fasting works for weight loss, because you feed your body during the hours when it can best use the calories you consume for energy. Does it matter how much you eat or how many calories you consume when the food window opens? I will address these questions in this post.
Do calories matter when you fast? summary
- Fasting studies have shown that reducing the amount of time we eat leads to weight loss without conscious restrictions on food intake.
- Constant adherence to a fasting routine can reduce the need to count calories.
- You may lose your ability to recognize true hunger due to poor nutrition, which leads to an increased need to monitor your caloric intake.
- Combining fasting with a low-carb / high-fat diet will give you a weight loss advantage and may reduce your need to keep track of calories.
Do Calories Matter When Intermittent Fasting? [Video]
In this video you will learn …
- The power of a consistent fasting routine.
- The importance of being able to recognize hunger.
- How to improve your fasting results with your diet.
Fasting reduces calorie intake
Many of the studies on intermittent fasting that showed that by simply reducing the number of hours participants ate, they lost weight. In many cases, there were no restrictions imposed on participants as to what or how much food they could eat during their meal (1).
In my book, Guide and cookbook for intermittent fasting diet, I have reviewed many of these studies. The obvious question that these studies lead us to ask is: “Does that mean calories aren’t important when you’re fasting?”
In other words, can you eat what you want without consequences, as long as you eat everything in a few hours? After all, it worked for the research participants. Let’s take a look at what it means to be in a studio.
Participants in scientific studies are monitored to ensure that they comply with the research team’s post rules. These studies are carried out over several weeks or months, which means that participants fast every day for long periods.
So we have to ask: “Have their consistent efforts reduced their need to count calories?”
We know that the human body likes routines and adapts when a new one is presented to it. For example, if you have been a regular breakfast consumer in the past, your body adapts to your routine by producing digestive enzymes and triggering hunger hormones while waiting for a meal.
If you change your breakfast routine, your body will continue to anticipate breakfast food for a few days, but it will soon adapt to your new pattern.
Following a consistent fasting routine, participants may have experienced less hunger during fasting periods, which has resulted in a more sensitive diet during meals and the observed natural decrease in calories over time.
Conclusion: You will probably find that calories matter less when you follow a strict and consistent fasting routine, because you naturally eat less without conscious effort.
Recognizing that true hunger matters
It is noteworthy that recognizing true hunger is a skill that many of us have lost. The refined foods that make up so much of the standard American diet are digested and absorbed quickly into the bloodstream. The resulting rise in blood sugar is followed by an inevitable accident that brings back hunger sooner than expected.
In addition, the years we ate these low-value foods left many of us resistant to insulin, which means that even though we absorb a lot of fast-digesting calories, our cells resist energy, and our cravings for more. food never disappears. far away.
Conclusion: If your diet was poor before you went intermittent fasting, you may find it necessary to remaster your ability to recognize true hunger. Until then, it’s a good idea to keep track of how many calories you consume.
What you eat matters
Another point to consider when wondering if calories matter when fasting is the breakdown of macronutrients (ie, carbohydrates, protein, fat) in your diet.
One of the benefits of fasting is that it puts your body in a hormonal state that promotes fat burning. This is done primarily by keeping the fat storage hormone, known as insulin, low.
The task of insulin is to carry nutrients from the blood and cells to be burned for energy. If no energy is needed immediately, the excess is stored in the form of body fat.
When you fast, there is no food, so insulin has nothing to do. The result is a steady low level of insulin, keeping you in a good state of fat burning.
When you start eating, your insulin increases in response to food. But how much growth depends on what you eat. Foods high in carbohydrates, especially refined delicacies and sweet drinks, will cause the highest increase in insulin, protein will create a moderate peak, and fats will cause little or no increase in insulin.
Another advantage of eating fat is that it digests and burns slowly, keeping hunger under control. That hunger reduction will help you eat less often naturally and subconsciously.
Conclusion: Satisfaction of hunger and low insulin levels that result from combining fasting with a low-carbohydrate / high-fat diet will give you a weight loss advantage. If you make the desired progress, this way of eating can reduce your need to keep track of your calories.
Intermittent fasting has been shown to naturally reduce the number of calories you consume during the day, reducing the need to count calories.
However, to maximize this benefit, you will be most satisfied with the results if you follow a consistent fasting routine. If weight loss is your main goal, you will help your body to lose weight by choosing low-carb / high-fat foods during the meal.
And if you are on a diet rich in refined and sugary foods and drinks, you may have trouble recognizing true hunger, so calorie counting will benefit you until you feel more in control of your appetite.
Intermittent fasting may change the game for you. It is the perfect complement to a healthy low-carb diet. I encourage you to take my new book.
Not only do I go over the best ways to fast, but I also share how to eat during the meal to maximize your results. The book comes with more than 50 original recipes that will keep you up to date. Thanks for reading!
(1) Gill, Shubhroz and Satchidananda Panda. “A smartphone app reveals irregular patterns of diets in people that can be modulated for health benefits.” Cellular metabolism 22.5 (2015): 789-798.
About the author
Becky Gillaspy, DC graduated from Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.