Introduction
Do you know about Fasting? Perhaps you Fast regularly? If you don’t, do you know the difference between IF and TRE? Or, are you someone who believes that they are one-of-the-same?
IF is short for Intermittent Fasting, and, TRE is short for Time Restricted Eating.
Some people will argue that IF and TRE are identical, ie, the same. I consider them linked, but they have some differences. IF and TRE basics are similar, but they’re not identical.
Difference between IF and TRE
With IF, you fast, then eat, or, eat and then fast, in a 24 hour period. TRE is a form of IF but with TRE you will stick to eating during certain times of the day. The times that you eat are referred to as your eating ‘window’ (or just, window).
With TRE you will break a fast to eat during your window. Whereas with IF, you fast for as long as you can. Then you break your fast to eat, but there is no one set time of day . So, although very similar, they are not identical.
Intermittent fasting has evidence-based health benefits; I will discuss these later on.
Personally, I follow IF on a daily basis, and, that I feel much healthier for ‘eating’ this way. At the time of writing this article, I have followed IF for almost 4 years. Initially, my husband did not agree with me missing a breakfast. But with time (and, visible weight loss) he grew accustomed to it. Well, basically, it’s my body, so I will do as I please, when it comes to food and exercise.
Eating Pattern
IF is an eating pattern where you cycle between eating and fasting throughout the day (or, as in my case, fasting and then eating). In my opinion, IF is easy to follow, but it should be started gradually, especially if you are accustomed to eating regularly and at certain times of the day. You need to start slowly, and, allow your body to adjust.
Don’t expect to be able to fast within a few days.
There are people who fast regularly up to 72 hours, but after having tried a longer fast, and, only ever reaching 30 hours, I decided that longer fasts are not my thing.
I have found that fasting, anywhere from 15 to 20 hours, each day, works better for me. Everyone is different, and, there are a number of fasting styles to choose from; it’s a matter of trying them, and, sticking with what works best for you.
Strategies
There are strategies to help you follow an Intermittent Fasting lifestyle. I will share some personal tips with you, in this article, but before you try any type of IF, get a quick health check with your doctor, to make sure you’re well, before you start.
We are all different
It’s important to know that IF is not for everyone; we’re all different. If you need to eat regularly, and, if you don’t eat throughout the day, you feel slightly on edge, or unwell in any way, then fasting is probably not for you.
Eating Pattern
As previously mentioned, TRE is when we eat only at certain times of the day (or night, if you’re a shift-worker). You have probably heard of 16:8 or 5:2 – 16:8 is when someone fasts for 16 hours, and, they eat within an 8 hour window or time-frame, which stays the same each day. The 5:2 way of eating, is when someone eats a normal healthy diet for 5 days of the week, and then, fasts for 2 days of the week (they don’t fast continually for the two days, but they follow an IF regime, on the two days).
Restrictive way of eating
As with any restrictive way of eating (diet) if you don’t eat healthily, you will not lose any weight; this is the same for IF and TRE, if you overeat, and/or, eat unhealthy foods during the window or non-fasting part of the day, you will not lose weight, you might even, gain weight. If you eat one or two healthy meals during your eating window, with IF, you should see weight loss, or, at the very least, your clothes should feel looser.
Autophagy
You may have heard of Autophagy; when the body is low on sugar through fasting or ketosis, it brings the positive stress that wakes up the survival repairing mode, which is Autophagy.
A friend of mine, when she first tried IF, looked like she had lost weight, especially around the mid-section, but her scales remained the same. After a month or so, she saw weight loss registering on her scales. For me, I saw the weight loss each week.
Basic Terms
In very basic terms, Autophagy is a process that repairs and removes damaged cells from the body, when a person is restricting carbohydrates, and, when they are fasting. Intermittent Fasting (IF) and Ketogenic diets (very low Carb) are known to trigger Autophagy. This shift in calorie sources causes your body to shift its metabolic pathways. The body will use fat for fuel instead of the glucose derived from carbohydrates.
Fasting and Ketogenic Diets, are known to trigger and excel the Autophagy process.
When you fast, you allow food to digest fully, and, your body then has time to complete it’s body functions, without having to multi-task, to break down food and drinks. In addition to this, with IF, you’re cutting back on meals, and therefore calories, so weight loss should be another positive result.
Numerous studies confirm that IF has powerful health benefits, for both the body and brain.
Benefits of IF
Here are some of these health advantages (in basic terms):
- When you Fast, insulin levels drop, this facilitates fat-burning, because the body uses stored fat for fuel.
- HGH (Human Growth Hormone) increases; this helps fat-loss and muscle gain.
- Cellular repair processes take place (Autophagy) removing waste material from cells.
- The body breaks down body fat to use as energy.
- Slightly boosting metabolism.
- The body breaks down visceral fat, the harmful type. (aka. Belly fat).
- IF helps to reduce blood sugar levels, so avoiding Insulin resistance, and, Diabetes.
- It can reduce inflammation in the body, decreasing the risk of many diseases.
- Both animal and human studies reveal that IF may increase the growth of new nerve cells, which benefits brain function.
- IF may also help you to live longer, according to studies on animals.
- IF provides improved energy and mental clarity.
- IF, for some people, also improves the quality of sleep.
Some of the benefits of TRE include:
- TRE has been proven to support healthy weight management.
- It lowers body mass and keeps lean muscle mass in tact.
- TRE for most people has been shown to improve energy and sleep.
If you have medical conditions or are pregnant, you should not follow the “IF”.
TRE does not have the same restrictions. However, consult with your doctor prior to starting any form of Intermittent Fasting.
Here are some strategies to help with IF:
- Cut down on processed foods (anything baked or fried)
- Reduce starchy Carbs (bread, pasta, rice)
- Eat a diet including healthy fats, protein and fibre – you’ll feel fuller for longer
- Fast over night, into the morning
- Increase your fasting hours slowly
- Take your time doing this – it’s not a restrictive diet, it’s a lifestyle eating plan
- Write down in a journal what you’ve eaten and the length of your fasts, as well as how you feel each day, relating to Intermittent Fasting. The results will amazed you.
- Delay but don’t Deny – keep busy, but if you’re still hungry, then eat
- Remember your ‘Why’
Most Popular styles of diet
Intermittent Fasting is one of the most popular styles of diet for weight loss out there, but it’s not for everyone; and, there remains debate around IF. If followed safely and mindfully, studies confirm that it can have health benefits.
Personal Level
On a personal level, I have adopted IF, and, when I reduce Carbs, avoid alcohol, and, ensure that I keep up with my exercise, I feel absolutely FANTASTIC! I will be honest though, it takes effort, mindfulness, and, determination, until, it becomes habit, and then it’s not difficult, it’s just life.
Conclusion
As with all exercise programs and new eating plans, see a healthcare professional, to get the all-clear, prior to starting your new fitness regime, whether it be exercise or a new diet.
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You’ve got this!
Until next time
