How can I fast intermittently and not binge?

Intermittent fasting can trigger binge eating, and it’s somewhat of an unpleasant feeling. When I first tried IF, I had the worst case of binge eating, and ended up putting on weight because of it. My first attempt at IF many years back triggered massive binge eating attacks. Now I’m back again!. This time I’ve experienced great success with IF and have made structured it into my lifestyle.

What changed from the time I first tried it, to know when it’s part of my daily routine? Lots of things and one of the critical factors is something I’d like to discuss with you below. 

The ultimate IF success factor – eliminate binge eating for good!

One significant factor when it comes to the success of intermittent fasting is to structure your IF approach that is suitable for your lifestyle and nutritional needs. This highly underrated factor is termed “circadian rhythm.” We have evolved to be in sync with the day/night cycle. Our metabolism has adapted to daytime food, night-time sleep as you may be aware that night-time eating can trigger obesity as well as diabetes.

Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with pre-diabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 am to 3 pm) or spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose). Still, after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as substantially lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They weren’t starving.

By changing the timing of meals, eating earlier in the day and extending the overnight fast, can significantly benefit your metabolism, even if you don’t lose weight.

The reason why fasting works so well is that fasting is an evolutionarily embedded within our psychology, triggering several essential cellular functions. Fasting does more than help us lose weight and burn calories, and it also improves a range of health issues such as improving the efficiency of our metabolism, lowering blood sugar, decreasing inflammation and helps us clear toxins out of our bodies.

Now, you may be saying “I can’t go to bed without dinner”, and you are probably a person who feels hunger a lot more in the evening’s, and the type that skips breakfast in the mornings. For those of you with this rhythmic pattern, all you need to do is flip the fasting switch to having your last meal in the evening, ensuring that it’s not too late (allow at least 3-4 hours before bedtime). The best kind of structured fasting plan is one that works best with your hunger rhythm, and therefore, it will abolish any incessant binge eating.

This is what made my first attempt at fasting unsuccessful – I was running me IF strategy in line with someone else’s – it wasn’t right for me. Now, I have my breakfast and finish off my last meal as an early lunch, then fast for the rest of the day, until the next morning.

One tip I will suggest is that if you do want to lose a right amount of weight or the weight loss has not been as successful as you wish it to be, then extending the fasting hour is extremely important, as well as fasting every day. The research states that fasting from 20 + hours is very effective at burning body fat. If you have diabetes, you will need the assistance of your doctor to alter your medication. Please don’t attempt fasting if you have diabetes, without your doctor’s approval.

Summary: If you are keen on eliminating bingeing, as well as negative patterns of eating, please structure your IF plan in line with your circadian rhythm. Only then, will you experience the best form of success available?

I do hope this has given you a great strategy to combat the binging that fasting can bring about. Please also note that this is something that happens a lot when you start the journey but does taper off as you become more accustomed to the routine. 

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