Is Fasting Right For You?
Everyone is talking about fasting, but what exactly is it, and is it the right choice for you?
The practice of fasting, abstaining from food and drink for a set time, has been part of religious and cultural traditions for centuries. More recently, it’s gained popularity as a weight loss tool, but if not done correctly, can be one of those quick-fix traps rather than a sustainable approach to improved health.
Fasting can range from 12 hours to several days. Before considering, it’s important to ask yourself:
Am I consuming enough protein to prevent muscle loss?
How much fiber am I consuming daily?
When do I typically consume the bulk of my calories?
Do my calories come mostly from whole foods or processed foods?
What is my activity level, and am I fueling my body properly?
If you aren’t already eating in a way that fuels your body, fasting may not be the first best step. Many of my clients benefit more from improving the quality of their diet, prioritizing high-quality protein, omega-3 fats, fiber, and essential micronutrients. Restricting food without a solid nutritional foundation can lead to deficiencies and energy imbalances.
For women, hormonal fluctuations can also play a crucial role. Fasting during ovulation is not recommended, as your body requires more nourishment to support optimal hormone function.
A Better Approach: Time-Restricted Eating (TRE)
Instead of prolonged fasting, TRE may be appropriate for you, especially if you are a late-night snacker. TRE focuses on limiting your daily eating window vs. caloric restriction. This approach aligns with your body’s natural circadian rhythm, meaning it supports your body’s natural biological clock. For example, starting your eating window between 7-9 AM and finishing by 7 PM can help regulate energy, digestion, and improve metabolism.
For beginners, a 12-hour TRE is a great place to start since most fasting occurs during sleep. This can help reduce late-night impulse snacks and improve metabolic health without extreme restrictions.
For most people, what you eat matters just as much, if not more, than when you eat.
If you’re still considering fasting, working with a medical professional and/or registered dietitian is best. This is especially important for women, as working with your hormones, rather than against them can make all the difference in your well-being.
As always…Eat Well. Be Strong.
References:
Lockhart, RDN, LD, IFNCP, C., & Ruiz, ND, RN-BSN, V. (n.d.). 3-Day: Functional Nutrition Certification: Using Food as Medicine for Optimizing Health & Wellness. Digital Seminar. Retrieved December 26, 2024,.
Pelz, M., & Kafa, A. (2024, October 3). How to Fast Like a Girl?. YouTube. https://www.youtube.com/watch?v=H22OyG5JBT8
