Planning the fasting period to coincide with your natural circadian rhythms may be helpful. The circadian rhythm theory assumes that physiological processes in the body occur at the most beneficial times. We know – because we’ve seen it in shift workers – that dysregulation of this system can increase the risk of chronic diseases. One example relevant to intermittent fasting is that the body has lower insulin levels later in the day. Late dinners are associated with higher blood sugar levels when compared to daytime meals. This is because the body’s response to glucose (sugar) is slower when insulin levels are lower. Eating when more insulin is available can optimise your blood sugar levels and, in the long term, reduce your risk of developing diabetes.

So what are the other possible benefits of intermittent fasting? The evidence is emerging. Results have been seen in animals that suggest intermittent fasting might improve your gut microbiome, your total cholesterol levels, your glucose and insulin levels and your immune health. It may even alter – for the better – tumour growth factors and cancer risk. It could even help you to sleep better, maintain more youthful skin cells and preserve memory.

If you’re fasting but making up for the lost calories by consuming more food at other times, you’re unlikely to see significant results. TRE may be an easier regime for you to adopt than long periods of fasting, with the eating window being long enough to reduce the feelings of deprivation. Evidence shows that extending the fast beyond 12 hours by delaying breakfast does not lead to eating more at lunch time, nor does it lead to an increase in appetite later in the day.

Fasting should be considered just one component of your overall approach to a more healthful lifestyle and managing your weight. Everyday behavioural changes involving reducing calorie intake through healthier choices and by following the Jenny Craig menu, as well as increasing your body’s energy expenditure through physical activity, are also important.

We know that calorie restriction and intermittent fasting can lead to weight loss. It’s still to be confirmed whether all of the benefits suggested are attributable to fasting or just the resulting weight loss, but the key to achieving results is to embrace a strategy that works for you.

Across the studies reviewed, adherence to the fasting regimes ranged from 77-98% which indicates good levels of motivation to follow the plan. We all know that it is difficult to make diet and lifestyle changes, and it can be even harder to stick with these changes over a longer period of time, so when it comes to intermittent fasting, there must be a number of influencing factors that encourage people to continue.

Intermittent fasting reduces your Cardio Vascular disease risk, it helps to reduce insulin resistance, and most of the weight loss is fat loss. One study has even showed that participants reported improvements in sleep – so could these be the outcomes that motivate people? Well perhaps. Chances are, if you’re seeing weight loss results and you also have goals to improve your health, it’s a combination of these factors that will motivate you to continue.

Studies generally show that hunger levels remain stable, or actually decrease during intermittent fasting.

One 6-month study also showed more than 30% of the participants felt increased levels of positive mood and self-confidence, plus less depression – so if you thought you might be cranky because you’re hungry – these results offer confidence that it’s not likely to be the case.

The evidence tells us that maintaining a shortened daily eating window of around 10 hours, with a fasting window of around 14 hours is realistic and manageable over an extended period of time. The best way to alter your daily schedule to accommodate this restricted eating period is through delaying morning meals and bringing evening meals and snacks to an earlier time. With the timing of kilojoule intake becoming more regular, skipping meals isn’t necessary.

The Jenny Craig Max Up Weight Loss Program incorporates this exciting new science-based innovation involving the body’s natural circadian rhythm, so the perfect place to start is here!

The Max Up Weight Loss Program consists of a meal plan created by registered dietitians (7 breakfasts, 7 lunches, 7 dinners and 7 Recharge Bars), an activity plan crafted by a personal trainer, the support of a personal weight loss coach and digital tools to help you measure your success along the way.

Learn more about Max Up here

Our delicious Recharge Bar is made from a premium blend of nuts, including almonds, macadamias and pecans, with a touch of honey. Nuts are packed full of nutrients and it may surprise you that research suggests a diet containing nuts can help with healthy weight management! Why are almonds, macadamias and pecans used in our Recharge Bar? Here’s why!