Fasting, or periods of voluntary abstinence from food has been practiced throughout the world for ages. Intermittent fasting with the goal of improving health relatively new. Intermittent fasting involves restricting intake of food for a set period of time and does not include any changes to the actual foods you are eating. Currently, the most common IF protocols are a daily 16 hour fast and fasting for a whole day, one or two days per week. Intermittent fasting could be considered a natural eating pattern that humans are built to implement and it traces all the way back to our paleolithic hunter-gatherer ancestors. The current model of a planned program of intermittent fasting could potentially help improve many aspects of health from body composition to longevity and aging. Although IF goes against the norms of our culture and common daily routine, the science may be pointing to less meal frequency and more time fasting as the optimal alternative to the normal breakfast, lunch, and dinner model. Here are two common myths that pertain to intermittent fasting.
Myth 1 – You Must Eat 3 Meals Per Day: This “rule” that is common in Western society was not developed based on evidence for improved health, but was adopted as the common pattern for settlers and eventually became the norm. Not only is there a lack of scientific rationale in the 3 meal-a-day model, recent studies may be showing less meals and more fasting to be optimal for human health. One study showed that one meal a day with the same amount of daily calories is better for weight loss and body composition than 3 meals per day. This finding is a basic concept that is extrapolated into intermittent fasting and those choosing to do IF may find it best to only eat 1-2 meals per day.
Myth 2 – You Need Breakfast, It’s The Most Important Meal of The Day: Many false claims about the absolute need for a daily breakfast have been made. The most common claims being “breakfast increases your metabolism” and “breakfast decreases food intake later in the day”. These claims have been refuted and studied over a 16 week period with results showing that skipping breakfast did not decrease metabolism and it did not increase food intake at lunch and dinner. It is still possible to do intermittent fasting protocols while still eating breakfast, but some people find it easier to eat a late breakfast or skip it altogether and this common myth should not get in the way.