I frequently get questions about intermittent fasting (IF). If you want to know the science behind IF—and why it may or may not be a wise eating plan for athletic people, please read this comprehensive blog:
https://humankinetics.me/2019/06/21/intermittent-fasting-healthy/
If you want to know my bottom line regarding IF, keep reading.
I generally recommend people choose only an eating plan they want to maintain for the rest of their lives. If you go “on” an enticing short-term diet (just until you get to your desired weight), you will then (sooner or later) go “off your diet” and (sooner or later) regain the lost weight because you haven’t learned how to eat appropriately. The diet has simply taught you how to white-knuckle the denial and deprivation of your favorite foods. That is, until you succumb to not just one cookie but several, due to “last chance” eating, You know, “Last chance to have a cookie, so I’ll keep eating them until they are gone—and then, I’ll go back on my diet.”
If high weight, low energy, and feeling sluggish are issues for you, your best bet is to meet with a registered dietitian who specializes in sports nutrition. Google “sports nutritionist, your town” and choose a professional with RD (registered dietitian) and ideally CSSD (board Certified as a Specialist in Sports Dietetics). Or ask your health care providers which sports RD they recommend. An RD CSSD can create a personalized food plan that works long-term for you and your active lifestyle. You are more likely to enjoy better long-term health and performance with good nutrition, not with a short-term diet.
PS. The photo is of gluten-free, low FODMAP peanut butter chocolate chip muffins. The recipe is in the 6th edition of my Sports Nutrition Guidebook, to be released July 19th, 2019.