Diet and nutrition can significantly impact your health and body. And one of the most common weight loss methods today is intermittent fasting (IF).
Considered a unique dietary strategy, clinical trials of IF have demonstrated benefits for many health conditions such as obesity, diabetes, and cardiovascular diseases by reducing weight and improving cardiometabolic parameters (body mass index, waist circumference, cholesterol, etc.) Aside from time-based eating, intermittent fasting also relies on getting a good night’s sleep. In this post, we’ll look at the relationship between IF and sleep and how good sleep quality can boost intermittent fasting success:
Intermittent Fasting and Sleep
Intermittent fasting is defined as a frequency-based eating routine. Intermittent fasters follow varying IF routines based on the time of the day or day of the week. Most fasters opt to eat all their daily calories within an eight-hour window, which is then followed by a 16-hour period of fasting. IF is unique to other diets because it doesn’t necessarily restrict the types of foods you can eat during a certain period of time. This means that you don’t have to let go of your favorite foods. In fact, experts recommend eating various nutritious foods to help people feel less hungry during fasting.
The success of intermittent fasting depends on the faster’s consistency and discipline. However, certain lifestyle changes — such as maintaining good sleep quality and getting enough sleep daily — may impact intermittent fasting results. In a study on the relationship between intermittent fasting and sleep, researchers found that time-restricted eating and alternate-day fasting produced mild to moderate weight loss, between 1% to 6%. However, the effects of these dietary habits on sleep remain inconclusive. While intermittent fasting did not have notable effects on sleep-related conditions such as insomnia and sleep apnea, it’s also important to note that no detrimental impact was found on sleep quality or frequency. Additionally, sleeping is naturally a form of fasting, as you can’t eat during sleep. As such, good sleep quality and frequency have been associated with weight loss and improved metabolic rates. Sleeping is also found to help prevent intense and disruptive urges to eat during fasting periods. If you are struggling with sleep then our services at the Alaska Sleep Clinic are something you should consider.
Other ways to boost intermittent fasting success
Aside from sleep, many other aspects of your lifestyle may impact the success of your intermittent fasting. Below are some helpful tips:
Abstain from alcohol
Alcohol consumption is known to disrupt sleeping conditions and can also hurt your intermittent fasting. In our previous post about alcohol and sleep, we discussed how consuming alcohol before sleep creates two contradictory states of brain waves, resulting in poorer quality of sleep and rest. Alcohol can also impact your breathing and may significantly impact people with asthma or those prone to snoring. As some alcohol may contain high amounts of calories, heavy consumption may negatively affect weight loss and intermittent fasting in the long run.
Follow a weight loss program
Having a guide for your intermittent fasting period can help you stay disciplined and will ensure your body still gets the necessary nutrients during eating windows. The weight loss programs from WeightWatchers use advanced nutritional science to offer a tailored Points Budget for each member. This enables members to easily factor in food label data, like added sugars, fiber, and unsaturated fats — guiding them toward more nutritious options without sacrificing their favorites. Weight loss programs can also provide portion guidance to make sure you don’t get distracting urges to eat and encourages food tracking. Food tracking can help you discover which foods keep you more full during intermittent fasting and ensure you get nutrients from foods like non-starchy veggies, fruit, and eggs to feel and stay healthy during your fast.
Include MCT oil in your diet
Finally, medium-chain triglycerides (MCTs) are a type of saturated fat that is easier for your body to digest and use as energy. MCTs are naturally found in foods that contain coconut oil. However, coconut oil contains only an estimated 50% of MCT compared to pure, concentrated MCT oil. The use of MCTs for weight loss has long been studied, with results indicating a significant reduction in body weight and total body fat. Today, MCT oil is often mixed with coffee and lattes, low-carb shakes, and green smoothies. You can also put MCT oil in oats and fruits for a more filling breakfast.
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