"Your body hears everything your mind says. Stay positive." - Naomi Judd

Monday. Florida is set to produce its smallest citrus crop in nearly a century, making your morning glass of OJ potentially pricier and a bit more bitter. It seems like those orange trees have been going through a rough patch with hurricane winds and disease this year. On the bright side, OJ probably isn’t the best drink to start your day anyway. All that sugar for $10 a gallon? Your wallet and blood sugar don’t need any of that. Speaking of things you don’t need, is intermittent fasting really the secret unlock to appetite control and weight loss? Let’s dive in.

Fasting and Appetite Control

Our food environment has drastically changed over time. Ultra-processed, high-calorie foods are readily available at every corner, making it all too easy to indulge our cravings at any point of the day. You can’t even walk into a hardware store without Pringles and KitKats at the checkout counter. You can’t drive more than a few city blocks without seeing a fast-food restaurant or drive-through. Junk food is literally everywhere.

With this change, controlling one's appetite has become a significant factor in maintaining a healthy weight. It is much easier to say no to these tempting food options if you aren’t always hungry. So is intermittent fasting something that can help control your appetite?

Firstly, it's crucial to define what we mean by 'appetite.' It isn't just about satisfying your body's caloric needs. Appetite refers to your motivation to eat food, including feelings of hunger, fullness, and, importantly, the desire to eat. It's a complex interplay of biology and psychology, with the "wanting" aspect often leading us to crave calorie-dense foods for that satisfying dopamine hit.

This context sets the stage for a new paper published this month. The study delves into the effects of intermittent fasting on appetite. Intermittent fasting has recently gained tremendous popularity, but it's important to remember that popularity doesn't always mean credibility.

Intermittent fasting refers to dietary regimens that alternate between periods of eating and fasting. The study collated findings from 17 different fasting studies, including Alternate Day Fasting (Fast for 24 hours, Eat for 24 hours), 5:2 (Eating ~500 calories two days/week, unrestricted the rest), and Time Restricted Eating (Fast 16 hours, Eat 8 hours).

The analysis focused on various aspects like hunger, fullness, and desire to eat, comparing them with continuous energy restriction (aka cutting calories). Additionally, it considered weight loss — a critical factor in understanding how appetite management might influence our ultimate health goals.

The findings were straightforward. The study found no clear evidence that intermittent fasting interventions affect hunger, fullness, desire to eat, or even weight loss differently from continuous energy restriction. In simpler terms, intermittent fasting does not result in better appetite control or weight loss results.

However, it's crucial to remember that this doesn't make intermittent fasting any less valid if it works for you. Many people swear by fasting because it gives them the results they desire. If fasting works for you, that's fantastic! There is no need to fix something that isn’t broken.

The key takeaway? We aren’t saying that fasting is ineffective. It's just worth noting that fasting, despite all the buzz, is just another way to reduce caloric intake. It isn't a magical solution to weight loss or appetite control, but it is another potential tool in the toolbox for those seeking to manage their health better.

At the end of the day, understanding the scientific realities behind dietary trends like fasting can empower us to make informed, practical decisions for our health. That is all.

Tonic Shots

1. One Thing At A Time Is Better

Studies indicate that attempting to accomplish multiple goals simultaneously, especially complex ones, reduces your likelihood of success. Individuals often fall into the trap of trying to "build Rome in a day," giving undue importance to complicated decisions over simple, repeatable behaviors.

Remember to focus on one simple thing at a time when trying to make positive changes.

2. Start Your Day Right

Skip the OJ and start your day with these high-protein oatmeal cups instead. It is easy, delicious, and makes for a great pre-workout snack. Oatmeal may not be for everyone, but if it is for you, this is a must-try.

3. Peanut Butter Energy Balls

Who doesn't want energy and peanut butter? Say no more!

Keep Reading

Love The Daily Tonic? Here’s another newsletter you may love too: