Unlocking Weight Loss: Intermittent Fasting and Full-Fat Foods

If, like me, you grew up in the 80s and 90s, the low-fat narrative is probably ingrained in you! The pervasive idea that fat equals bad and should be avoided at all costs, and that we should always opt for the low-fat version of a product. 
We become reliant on ultra-processed food, marketed as low-fat and zero-sugar. We follow traffic light systems and opt for the ‘healthier’ version every chance we get. Yet, these products are packed with dubious ingredients, artificial additives and sweeteners that affect our appetite, satiety and hormones. 

In the ever-evolving landscape of weight loss strategies, intermittent fasting has emerged as a powerful tool with remarkable benefits. Contrary to conventional wisdom, embracing full-fat foods within an intermittent fasting regimen can be a game-changer for those on a weight loss journey. I know it seems counter-intuitive, but let's explore how indulging in full-fat goodness can coexist with a weight loss journey.

Understanding Intermittent Fasting

Intermittent fasting (IF) isn't just a diet; it's a lifestyle approach that alternates between periods of eating and fasting. Common methods include the 16/8 method (16 hours of fasting, 8 hours of eating) or the 5:2 approach (regular eating for five days, followed by two days of reduced calorie intake).

The Full-Fat Advantage:

• Satiety and Reduced Caloric Intake: Full-fat foods, such as avocados, nuts, and olive oil, are rich in healthy fats that contribute to a feeling of fullness. During the eating window in intermittent fasting, consuming satiating fats can naturally lead to reduced overall caloric intake, promoting weight loss.
• Stabilising Blood Sugar Levels: Unlike their low-fat counterparts, full-fat foods have a minimal impact on blood sugar levels. This helps to prevent insulin spikes and crashes, fostering a more stable energy state and reducing cravings for sugary, processed foods.
• Fat as a Source of Energy: During the fasting period, the body taps into its fat stores for energy. Consuming full-fat foods encourages the body to become more efficient at using fat as a fuel source, ultimately aiding in the breakdown of stored fat.
• Nutrient Absorption: Certain vitamins, like A, D, E, and K, are fat-soluble, meaning they are better absorbed in the presence of fats. Including full-fat foods enhances the absorption of these essential nutrients, supporting overall health while on a weight loss journey.

Dispelling the Fat-Fearing Myth:

• Quality Matters: The emphasis should be on the quality of fats consumed. Opt for sources rich in monounsaturated and polyunsaturated fats while limiting saturated and trans fats. Avocado, fatty fish, nuts, and seeds are excellent choices.
• Balanced Approach: Incorporate a balance of macronutrients during your eating window. Pairing healthy fats with proteins and complex carbohydrates ensures a well-rounded and nourishing meal.
• Listen to Your Body: Intermittent fasting is about cultivating a mindful relationship with food. Pay attention to your body's signals of hunger and satiety, and make food choices that align with your individual needs and preferences.

I have lost seven stone using intermittent fasting and continue to lead an IF lifestyle because it enables me to maintain a healthy weight. I never eat low-fat versions of products, I eat real food to nourish my body and that includes meat with the fat on, avocados, nuts, cheese, full-fat greek yoghurt - all the things that are ‘banned’ on other ‘diet’ plans! Importantly, I count chemicals and not calories and I avoid low-fat, zero-sugar like the plague!
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Intermittent fasting offers a unique approach to weight loss, and eating a real, whole, nutritious diet that includes good sources of fat can make us feel satisfied, manage blood sugar, stabilise energy and help the body absorb nutrients effectively.  Not depriving ourselves and experiencing a varied diet within a fasting window can help us succeed on our weight loss journey. It's time to debunk the myth that fat is the enemy – when harnessed wisely, it becomes a valuable ally in achieving sustainable and satisfying weight loss.