Monthly Archives: December 2018

Should You Try Intermittent Fasting for Weight Loss and Better Health? 

Surprise! You fast every day.

It’s that time of year when millions of us make eating resolutions that we won’t keep. If you’re tired of restrictive diets that you can’t possibly stick with, you may wonder if you should consider intermittent fasting for weight loss and better health, too.

Why eating less at night may be good for your heart

What is Intermittent Fasting?

Fasting is going without food. While that may sound drastic, consider that you fast every day while you’re asleep and between meals!

Intermittent fasting (IF) limits when you eat, not what you eat. IF is not a diet. It’s an eating pattern without the calorie-counting. 

There are several types of IF, including:

• Fasting every other day of the week.  

• The 5:2 plan: Eat as usual on five days of the week. Limit calories to 25% of your needs (500 calories on a 2000-calorie eating plan) on two non-consecutive days, such as Monday and Thursday.

• Time-Restricted Eating (TRE) limits food intake for at least 12 hours, and for as long as 20 hours, every day.  For example, you can choose to eat all your food from 10 AM to 6 PM, or during any other time frame that works for you.

Researchs suggests intermittent fasting for weight loss and better health is promising. TRE is the least restrictive and most adaptable form of IF, and it makes the most sense for people with a busy lifestyle. However, no type of IF is suitable for children, pregnant and breastfeeding women, people with eating disorders, and some people with diabetes.

 An RD’s experience with intermittent fasting

Satisfaction is key to maintaining a healthy eating plan.

Intermittent Fasting for Weight Loss  

While I’m a fan of TRE, evidence suggests that any form of intermittent fasting is just as good for weight loss as eating fewer calories overall. However, TRE can jump-start your intentions to eat better, and may reduce feelings of dietary deprivation.

In one study, overweight people who reduced their eating window from about 15 hours a day to 10 to 11 hours daily for 16 weeks lost weight, and reported higher energy levels and better sleep. Even though they weren’t asked to restrict calories, participants ate less without feeling deprived.

Spend most of your time fasting asleep.

In another study, a group of overweight people who ate only from 10 AM to 6 PM consumed an average of 350 fewer calories and lost about 3% of their body weight. They also lowered their blood pressure.  Study subjects were not asked to limit calorie intake.

TRE and other forms of IF may help with modest calorie restriction, but fasting is not a magic bullet for weight control. Whether or not time-restricted eating actually decreases the amount of food consumed varies from person to person.

Intermittent Fasting for Better Health

Chances are, you can reap health benefits from IF simply by changing when you eat most of your calories. Here’s why.

IF improves the body’s response to insulin.  Insulin is the hormone produced in the pancreas that is necessary for cells to absorb glucose, which is used for energy. Insulin levels are lower when fasting, an ideal situation to prevent insulin resistance.

In insulin resistance, blood glucose levels are elevated. High insulin levels trigger the pancreas to produce more insulin to try to get glucose into cells. As time goes on, the pancreas’ ability to churn out insulin declines, leading to prediabetes, and type 2 diabetes and contributing to the risk for heart diseaseand cancer.

The benefits of intermittent fasting

This image has an empty alt attribute; its file name is breakfast-690128_1920.jpg

In addition, TRE plans that limit food consumption to daytime coordinate best with our natural body rhythms, which may help foster good health. That’s because insulin production is higher during the day than at night.

Even without weight loss, limiting food intake to eight hours and fasting from 3 PM on every day for five weeks decreased insulin levels, reduced insulin resistance, and improved blood pressure in overweight men with prediabetes.

Eating later in the day can be bad for your waistline and your health

How to Try Time Restricted Eating

Be consistent.  Choose an eating/fasting pattern that works for you and stick to it every day, including on weekends. Start by limiting food intake to 12 hours daily, and try to stop eating by 6 or 7 PM. If you want, gradually decrease your eating window to eight hours with 16 hours of fasting daily.

Eat a balanced diet. Plan your food intake to include adequate amounts of nutritious foods, and limit added sugar. Eat three satisfying meals daily to avoid excessive snacking, also known as “grazing”.  Grazing is linked to a higher body mass index in women and a poorer quality diet in women and men. 

Remember that moderation counts. IF doesn’t involve calorie-counting, but if you use your eating window as a free-for-all, you’re missing the point. You can eat whatever you want, but maybe not as much as you want. 

Focus on calorie-free fluids. Water, black coffee and tea, and other calorie-free beverages are OK at any time.

All foods fit on any intermittent fasting program, but moderation counts, too.

Simple and Affordable Holiday Gifts and Seasonal Entertainment

Thanks to ALDI for sponsoring this post! 

With so much food to prepare and so many presents to buy, the holiday season keeps everyone busy! I am always looking for ways to save time and money.  While I shop at ALDI all year long for high-quality food at a lower cost, it’s even better during the holiday season because ALDI simplifies shopping and makes it affordable. By stopping at ALDI first, I cross a lot off my holiday to-do list all at once, and for less money. 

Get more done at ALDI, and have more time for yourself this holiday season! 

You may know ALDI for its high-quality food at low prices, but are you aware that ALDI also carries presents for everyone, including hostess and Secret Santa gifts, toys for the kids, goodies for the dog, and holiday decorations for the house?  

ALDI Finds: Affordable, Premium Food and Gifts

Every week, ALDI introduces new ALDI Finds, a selection of premium food and household items that are only in stores for a limited time, all at unbeatable prices.  Here are some of the items hitting the stores on December 12:

There’s something for everyone, including your favorite pet, at ALDI! 


Cookie kits and bakeware sets are affordable gifts for the chef in your life.

Simple and Elegant Holiday Foods

When friends and family visit, I love to put out a charcuterie board, but I do not like to pay a lot of money for it.  It takes just a few minutes to assemble high-quality ingredients from ALDI such as these (below) on a festive platter, and I get to “wow” my guests without paying a premium price!

You’ll pay less for premium products, include gluten-free foods, at ALDI. 

I always try to include fruits and vegetables in every holiday dish, so I’m thankful ALDI recently announced a 40% increase in fresh foods, including organic produce and convenient ready-to-eat products like sliced fruit. 

This party platter took minutes to assemble with high-quality, affordable ALDI foods! 

ALDI also carries high-quality gluten-free foods, dairy, and fresh meat and fish. In fact, the ALDI liveGfree gluten-free line and the NeverAny! line of fresh meat products (which have no antibiotics, added hormones or animal by-products) recently earned the Good Housekeeping Seal, which is considered the gold standard for guiding shoppers to high-quality food. 

Candy is my splurge! I prefer the delicious chocolate from ALDI. 

Give more, and make more of the holidays at ALDI. You’ll save so much money, you can splurge on yourself! 

Visit aldi.us to take advantage of better-for-you recipes so you can make fresh food at home. For more fun information and tips, “Like” ALDI USA on Facebook and follow @ALDIUSA on Instagram and @ALDIUSA Twitter. And, if you’re like me and want to share your own recipes, photos, tips and tricks, tag ALDI using the hashtag #ALDILove.

Happy holidays!

%d bloggers like this: