What is better for weight loss in Morgan Hill CA: a low-calorie diet or intermittent fasting? The answer is not super straightforward, so let's dive in just a little bit.

---

What you eat matters in Morgan Hill CA

The answer could be either one of them depending on who you are (and which study you read). Both are valid and valuable ways of losing weight. More importantly, they are methods of staving off age related illnesses. These include cancer, heart disease and diabetes. Some studies suggest that they also increase lifespan.

That being said, what you eat matters! If you are on a low-calorie diet but consuming highly processed foods, you may lose weight, but at a serious cost to your metabolism, liver and gut health. You could also be depleting vital minerals and other nutrients.

If you are fasting intermittently, but eating indiscriminately during your eating window, you are also doing harm to your pancreas, liver, and hormone balance. Diet structure is only part of the overall picture when it comes to health and healthy weight loss.

---

What Works for You

I recently read a study comparing low calorie eating versus intermittent fasting, and their conclusion was that low-calorie eating was better for weight loss long-term. The major flaw in the study was that the participants ate a high carbohydrate and high sugar diet. There was no thought to fiber, micro/macronutrients, and the effects on hormones and gut health. Studies like this can only focus on one thing: weight loss. However, how you feel and how your body functions is far more important than what the scale says.

Subjects in the study were also encouraged to consume sugar free beverages to reduce their appetite. Unfortunately, those beverages disrupt the micro-biome and feed the sweet-craving monster. They also add unhealthy chemicals into your body, which your liver has to manage. This bogs down your toxin elimination system.

The bottom line is that an excess energy intake without using that energy will cause weight gain. BUT (and pay attention here) losing weight is not all about calories in/calories out! What you eat affects mood, hormones, energy levels, feelings of calmness and happiness, and metabolic fitness. These affect your health and your LIFE! How you go about reducing your overall food intake with calorie restriction or fasting depends on your unique makeup.

Some people are better at managing regular, calorie restricted meals throughout the day and remaining (mostly) OK. Their hunger is manageable, and their mood is level.

Other people find calorie restricted meals exasperating because they're always hungry or even hungrier after a meal. They begin to obsess about their next bite of food. Those people find that intermittent fasting is better for mood and energy levels. When they do eat, they are satiated.

Other benefits of intermittent fasting include:

• Thinking and memory
• Heart and lung health
• Physical performance
• Type II diabetes and obesity
• Tissue health
• Metabolic flexibility

Disadvantages of intermittent fasting include:

• Irritability
• Headaches
• Nausea
• Insomnia
• Family and social obligations

If you are getting nauseated while intermittent fasting, that is your clue to eat some food unless you are closely monitoring your blood glucose. It could be a sign that your blood sugar is too low. As far as headaches and irritability, if those symptoms don't pass within 5 to 7 days, you may need additional help with your nutrition before you can try the intermittent fasting experiment again.

---

Dr. Nicole's thoughts

I think the coolest benefit of intermittent fasting over calorie restriction is that it spares your metabolism better than restricting calories alone because intermittent fasting pulls energy from the fat cells and spares the muscle tissue. It also uses up and recycles worn out cell parts so that you actually become more youthful. Amazing!

The bottom line is that our bodies are WISE. Feeding our bodies nutrient dense, unprocessed food while intermittent fasting or restricting calories has tremendous health benefits. Which works best for you?

Until next time,

Dr. Nicole