After gaining some weight, I started been doing this myself. After noticing that my kids never eat breakfast, and are in great shape, I remembered that I never use to have breakfast; it was only after I started working full time in a stressful job that I felt I needed breakfast, then it became a habit. Do I miss my breakfast? Not at all. I eat an early lunch when I am hungry. It must be the most natural way of dieting. So let’s take a look at why it might be such a good way to lose weight.
Effective Weight Loss Strategy: Intermittent Fasting with Controlled Meal Timings
In the journey towards achieving a healthier body weight, finding the right diet strategy can be challenging. One approach that has gained popularity for its potential effectiveness is intermittent fasting, a pattern of eating that involves alternating between periods of eating and fasting. One particular method within this category that has shown promising results is the 11am-7pm eating window. This approach involves skipping breakfast, having a simple sandwich for lunch, refraining from snacks, and consuming a light evening dinner by 7pm. Let’s delve into the reasons why this strategy works for weight loss.
- Caloric Restriction: The primary driver of weight loss is a caloric deficit, which means consuming fewer calories than your body expends. By condensing your eating window to eight hours, you inherently restrict the amount of time available for consuming calories. This can make it easier to control your overall caloric intake, ultimately promoting weight loss.
- Extended Overnight Fasting: Overnight fasting plays a crucial role in this strategy. When you avoid eating before 11am, you extend the period during which your body is in a fasting state. This extended fasting window allows your body to tap into its fat stores for energy since glycogen levels are lower. As a result, fat burning becomes a significant energy source, facilitating weight loss over time.
- Insulin Sensitivity: Insulin sensitivity, the body’s response to insulin hormone, is improved by intermittent fasting. When you eat, insulin levels rise to help transport glucose from the bloodstream into cells. With time-restricted eating, insulin sensitivity increases, which can lead to better blood sugar control and reduced fat storage, ultimately contributing to weight loss.
- Hormonal Regulation: Intermittent fasting has been shown to influence several hormones related to hunger and satiety, such as ghrelin and leptin. Ghrelin, often called the “hunger hormone,” decreases during fasting periods, reducing feelings of hunger. Leptin, the “satiety hormone,” also becomes more effective in signaling fullness. This hormonal regulation can make it easier to adhere to controlled meal timings and prevent overeating.
- Mitochondrial Health and Autophagy: Fasting periods trigger processes like autophagy, where the body cleans out damaged cells and regenerates newer, healthier ones. This is important for overall cellular health and can aid in metabolic processes that support weight loss. Additionally, intermittent fasting can enhance mitochondrial function, which influences how efficiently your body uses energy.
- Psychological Benefits: This specific eating pattern may offer psychological benefits that aid in weight loss. Knowing that you have a defined eating window can help you avoid mindless snacking throughout the day. It can also create a structured routine, which can be helpful for individuals trying to manage their food intake and make healthier choices.
The 11am-7pm eating window, encompassing skipping breakfast, a simple sandwich lunch, no snacks, and a light dinner, represents an effective approach to weight loss through intermittent fasting. By restricting the eating window to eight hours, the strategy naturally limits caloric intake and extends the fasting period. This not only promotes fat burning and improves insulin sensitivity but also has positive effects on hunger-regulating hormones and cellular health.
It’s funny to think that when I started this diet, I didn’t decide to do “intermittent fasting”, I just felt that skipping breakfast makes sense. It was only when I looked at the timings of my meals I realised that IF was exactly what I was doing! With commitment and discipline, this intermittent fasting method can provide a sustainable path towards achieving your weight loss goals. So far I’ve lost about 5kg with this approach. It’s slow and stead weight loss, but is easy, healthy and completely natural. Plus I save time and money every morning!