Nutritional biologist Quinn Carter demystizes the reason intermittent fasting (IF) has evolved as one of the most investigated fat reduction techniques in recent times. Beyond basic calorie cutting, IF causes significant metabolic changes that maximise fat burning.
Usually after 12 to 16 hours without meals, fasting drives the body into ketosis, which starts the magic. Quinn describes how this metabolic change causes cells to burn stored fat for energy while also lowering insulin resistance, a major component in difficult weight reduction.
Quinn notes amazing studies on autophagy, the cellular “clean-up mechanism triggered by fasting. This natural detoxification can help to explain why IF practitioners sometimes report not only weight reduction but also enhanced energy and mental clarity. Research indicates that autophagy peaks 18 to 24 hours of fasting.
Starting with a 14:10 fasting window (14 hours fasting, 10-hour eating window), Quinn advises progressively moving to 16:8 for best fat reduction. She underlines that fasting is not about deprivation; rather, nutrient-dense meals are very vital for preserving metabolic health throughout eating windows.
Fascinatingly, Quinn argues that hormonal variances might call for a different strategy for women. She advises women to start with shorter fasts (12 to 14 hours) and think about “circadian rhythm fasting,” in which meal windows line up with daylight hours to improve hormone balance.
Although IF demonstrates great outcomes, Quinn notes that it’s not for everyone, especially those with certain medical issues or a past of disordered eating. See a healthcare professional as with any major dietary modification.
