Intermittent fasting creates a smaller eating window. This means eating less overall, as you are not likely to eat a lot in that shorter period.
There are multiple ways to do intermittent fasting. Periods of fasting are usually day-based: 12-16 hours of fasting, leaving an 8-hour window to eat. Some may use week-based: fasting for 1-2 days throughout the week, eating ‘normally’ on the other days.
While delaying your eating can help in adhering to a deficit, it’s basically about skipping a meal, usually breakfast. For some people this would work fantastically with adherence, but for others this could be damaging.
I do not usually recommend full day fasting. delaying breakfast can help deficit adherence, but it will affect performance in the gym if you are not fuelling properly.
It is not about ‘eat whatever you want, whenever you want’ in that short window. You are still prioritizing nutrient-dense food, protein, carbs, fats. Being mindful around food, not just eating whatever. There should be a focus on health.
If you are someone who struggles with overeating at night, stress eating, emotional eating, binging, or have a poor relationship with food, then this is not recommended for you.
Intermittent fasting can enhance binge-eating patterns, as you will develop a scarcity mindset around food. You will eat as much as you can in that short period of time.
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