Some quick and dirty information about IF:
- More frequent, smaller meals do not increase metabolism or thermogenesis over fewer big meals a day of equal calories.
- Studies show that Intermittent Fasting actually increases metabolism up to 48 hours and even up to 72 hours... contrary to popular belief. The mechanism responsible for this increase is likely the release of catecholamines, such as norepinephrine and growth hormones.
- Catecholamines stimulate fat release from storage.
- If you're new to fasting, the hormone ghrelin is released, which stimulates hunger, but only temporarily and dissipates after a few minutes. But after using IF for a period, the body seems to adapt and suppresses ghrelin.
- IF helps to decrease insulin resistance and increase insulin sensitivity, thus improving nutrient uptake. This may trigger positive nutrient partitioning, where the calories you eat are shuttled to lean mass rather than fat mass.
- IF does not necessarily cause hypoglycemia. The body has a robust system that prevents a drop in blood glucose -- it will first draw on stored glycogen to maintain blood glucose level, and, if needed, on stored protein (but this does not necessarily decrease long-term muscle mass because muscle mass is dependent on gene expression and average turnover balance, and not necessarily on acute protein turnover to meet immediate needs.)
- IF may help you re-establish your recognition of true hunger, rather than being fooled by psychological and habitual hunger.
- IF has been said to increase mental focus, and due to the release of catecholamines IF'ers may experience increased energy.
- IF helps protect the brain by stimulating the release of BDNF (brain-derived neurotrophic factors).
- IF can have an appetite-suppression effect, despite occasional but transient hunger.
- IF can free you of obsession about food, or of thoughts about when the next meal is coming in three hours. It can also free up time otherwise taken to prepare frequent meals and to eat frequently.
I don't see why you shouldn't give IF a try, whether you have only 10 pounds to lose or 100. Having said this, IF may not be for everyone -- but you cannot deny the accumulation of research showing the many benefits of IF.