“Studies have shown, time and time again, that whilst periodic or short bouts of calorie restriction can result in fat loss and metabolic improvements, prolonged calorie restriction just doesn’t work,” says Stephenson. “Our bodies have the incredible ability to adapt—when we restrict calories for a prolonged period of time, hormonal mediators of hunger will increase, which usually leads to increased cravings.”
If we continue to count calories and our body weight drops, we end up having to lower our calorie intake even more to continue to lose weight. This can then lead to an increase in the stress hormone, cortisol, changes to the immune system and hormone balance, alongside a loss of lean muscle mass, which is crucial for good metabolic health. Nutritional deficiencies are also not uncommon.
If you’ve ever tried calorie counting, then you’ll know it’s not without its emotional difficulties either—particularly if you do it for a prolonged period of time. “It often leads to discontent, social withdrawal, being overly fearful of food and, of course, rebound periods of bingeing when it all becomes too stressful,” says Stephenson. “It’s generally not a very joyful way to eat, and enjoying food is one of life’s great pleasures.”
The health benefits of intermittent fasting
Which brings us back to intermittent fasting. Contrary to the findings from the research, time-restricted eating is backed by myriad scientific papers that suggest it’s actually a very good way to manage our health, weight levels, and general wellbeing. “It has been shown to benefit the gut microbiome (and overall gut health),” says Stephenson. “It allows the essential digestive rest that our microbes need to restore themselves and remain healthy, generally helps reduce total insulin exposure in the body, and allows a number of physiological processes to run more smoothly too.”
She references a 2011 study in the Journal of Obesity, which compared two groups—one which followed daily calorie restriction, and the other that implemented two intermittent fasting days a week—over six months. While both groups experienced similar weight loss and improvements in inflammation, oxidative stress, and blood lipid markers, the intermittent fasting group showed a greater improvement in insulin resistance, making it a great way to manage blood sugar levels.
How to introduce intermittent fasting and improve your diet
While there are a number of different approaches to time-restricted eating, it’s best to start slowly and gently. “Try shortening your eating window to between eight and 10 hours for three days a week to start with,” suggests Stephenson. “The best way to do this is to enjoy a solid, balanced breakfast and reduce your evening portion on those days.” She recommends eating a nutrient-dense soup early in the evening—with or without a side of simple protein, such as grilled chicken or fish. Of course, many who employ the method opt to skip breakfast and eat between the hours of 10 a.m. and 6 p.m., for example.
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