Intermittent fasting (IF) is not magic. You’re not going to lose more weight using IF than you would eating an equal number of calories distributed evenly throughout the day.
But IF can be a useful tool to make hitting lower calorie targets more manageable. Going long periods without eating is a pretty good way to eat fewer calories overall, and by cutting out an entire meal, you can consume more food at other meals and still be in a caloric deficit. This means that rather than continuously battling hunger, you can limit restriction to a fixed period and eat comfortably the rest of the day!
That being said, it’s important to note that IF is not for everyone. In fact, you should probably avoid it if you can relate to any of the following:
You love eating every two or three hours
You have trouble controlling your blood sugar levels
You’re extremely active and require a lot of fuel
You’re eating higher calories and need all the meals possible to fit them in
You’re unwilling to risk losing muscle (i.e. your goal is muscle gain)
However, if you’re eating lower calories and want to give IF a try, Avatar Nutrition recommends sticking to the 14 – 18 hour fasting window. This shorter fast is more manageable and less stressful on the body, carries a lower risk of muscle loss and any adverse effect on metabolism, and is more conducive to an active lifestyle.
At the same time, you’ll benefit from eating satisfying meals rather than “fun size” meals that leave you wanting more, and you can break any mental addiction you have to food and the need to constantly snack. You may also reap some of the other health benefits of IF, particularly if you are restricting calories and exercising.
To ensure you progress toward your goal, continue to hit the daily macro targets Avatar Nutrition sets for you. Because you’ll be compliant with the system, there are no special considerations or edits to your profile that will need to occur.
For more on the benefits and drawbacks of IF, read our article.