As I’ve mentioned in the past, I’m a serious sci-fi movie fan. If it includes monsters, dinosaurs or space aliens, fire up the popcorn maker. I’m in.
My last week’s lineup included the following flicks: Annihilation, How It Ends, and Extinction. Apparently I’m now fixated on how this world will meet its maker, so to speak.
And, to be honest, I wouldn’t be surprised if the Powers That Be have just about had enough with this blue marble and are ready for their own, universal, version of New Year’s Resolutions.
“I think it’s time to wipe the slate clean again, don’t you think, Joe?” says a booming voice in outer space somewhere. (“Joe” represents the guy in charge according to your personal belief system.)
“I agree. What do you have in mind?” asks Joe. “Should we hurl a big rock, flip the magnetic switch to reverse the poles again, or fire up another global power wash? That last option’s pretty messy.”
In the movie, How it Ends, the main character wakes up each day — Groundhog Day style — to a news broadcast announcing a different world-ending scenario. One day it’s a pandemic, another day a massive earthquake. Etc.
Spoiler alert: It never ends well.
It’s not all that different with diet trends. The planet doesn’t end with each one, thankfully. But each time a new plan comes out it’s The One That Will Finally Work.
This is it! You exclaim, stocking your pantry with the recommended foods and tossing out those on the “foods that keep you fat” list to never eat again.
Depending on the diet, this involves:
I’d like to tackle this last concept today. Because it’s the latest “revelation” in dieting, as in how about we just stop eating?
By definition, not eating, a.k.a. fasting. refers to “abstaining from all food or drink.”
Makes sense, right? Simple concept.
But we run into a few problems.
First, carry that on too long and you die.
So there’s that. And once you’re pushing up daisies you no longer care if you fit into your high-waisted pants.
After attending one too many fasting-related funerals, apparently someone finally said, “But wait, maybe we can make some exceptions so we avoid this seriously unpleasant side effect!”
This birthed modern day versions of fasting, which bend this definition to include:
(One is just for me, I’ll let you guess what I’d see as more painful that forgoing food for days on end.)
Most notably, “intermittent fasting” or IF has been in the news a lot lately and was a question brought up by one of my Ageless Army members.
The definition of IF generally includes alternating cycles of eating and fasting.
The focus is more on the times of day you eat more so than what you eat and for a defined period of time.
The science behind it is less than exciting (e.g. no monsters or dinosaurs), but if you’re interested in the physiological mechanisms behind it check out this article from Harvard Medical School.
Here’s what I uncovered in my research*…
1.Some studies show that fasting on alternate days versus eating less every day worked equally well for weight loss. Not surprisingly, “people struggled” on the non-food days (duh), making it unlikely this plan would work long term.
2. IF strategies vary, and some are easier to follow than others. One approach called “early time-restricted feeding” involving eating within an early eight-hour period seemed to benefit metabolism and improve a number of health conditions of the group (e.g. lower blood pressure) — but the the study showed the group maintained their weight and did not lose.
3. Another approach called the 5:2 plan aims at eating 500 calories a day of fat or protein two days a week and eating healthy food the other five. Proponents say you can “expect to feel hungry and irritable” with headaches for the first few weeks. Oh, joy.
4. Overall, it appears Intermittent fasting is not a magic cure. Plus, long-term human data is still needed before it’s deemed helpful.
For another opinion, I asked my friend and registered dietitian, Amy Goodson, MS, RD, , for her thoughts…
“While IF does provoke weight loss, it tends to be harder to follow long term,” verifies Goodson. “Plus, the fasting phase can set you up for fatigue and then possibly bingeing once it’s time to eat. For many women, eating more often helps them maintain blood sugar and energy levels making them less apt to crave junk food or overeat.”
Goodson suggests a compromise by eating a light dinner earlier and skipping the evening snack, a practice to which I attribute to my own 15-lb weight loss.
In summary, eating a light dinner and skipping a nighttime snack (see posts below on how-to) is a healthy compromise that won’t leave you ravenous and may help you drop a few pounds.
My apologies if you were looking for a eureka! moment. That happens only in the movies.
What are YOUR thoughts? Have you tried a fast of some kind and what happened? Let me know in the comments section below…
Other posts you may enjoy:
Got questions about the Ageless Army or coaching? Send me an email at firstname.lastname@example.org and I’m happy to help!
Your Ageless Body Coach,
*(NOTE: always check with your doctor before trying any extreme diet, as certain health issues may put you at risk for serious medical problems.)
Linda Melone is a Certified Strength and Conditioning Specialist, certified trainer and award-winning health and fitness writer. She specializes in helping women over 50 get in shape and lose weight.