Skinny fat is an infamous term that refers to individuals who appear lean on the outside but have a relatively high body fat percentage, often with an unhealthy distribution.
It is used synonymously with the word “TOFI” which is an abbreviation for thin outside, fat inside.
While individuals with the TOFI body type may falsely seem to have a healthy weight and BMI, they have the same risk of developing metabolic syndrome as those who are outwardly overweight or obese.
The classic wolf in a sheep’s skin scenario.
In the next section, we will see whether an individual who is skinny fat can benefit from intermittent fasting.
Does Intermittent Fasting Help With Skinny Fat?
If you are new to intermittent fasting, it is an eating pattern that involves regularly alternating between periods of eating and fasting.
While it might seem counterintuitive to fast when you are already skinny, science and real-life scenarios hint that intermittent fasting might have a role to play in addressing “skinny fat”.
To understand how intermittent fasting can help with “skinny fat”, we first need to know its causes.
Causes Of Skinny Fat/Tofi.
- High sugar intake.
Yes, studies show that consuming too much sugar, such as table sugar (sucrose) and high fructose corn syrup (HFCS), is the most common cause of TOFI.
Too much sugar causes cellular inflammation which triggers the release of cortisol(stress hormone) to suppress the inflammation.
The thing is, while cortisol suppresses inflammation, it is also known to cause increased deposition of fat in the abdominal organs. - Low levels of growth hormone.
Low levels of growth hormone can lead to an increase in visceral fat by reducing the body’s ability to metabolize fat and regulate fat distribution. - The levels of sex hormones.
Different sex hormones influence the location of fat deposition and storage in your body.
For example, low testosterone levels in men are highly associated with increased abdominal fat, in women, low levels of estrogen are associated with increased abdominal fat. - Stress.
Chronic stress can lead to increased cortisol levels, which are associated with abdominal fat accumulation.
Other factors that can contribute to TOFI include genetics, age, sex, alcohol consumption, and a sedentary lifestyle.
From the above causes, it’s easy to understand how intermittent fasting can be beneficial to skinny fat individuals.
How Intermittent Fasting Helps With Skinny Fat.
In the absence of other medical conditions, skinny fat individuals can safely fast – fasting can help reduce fat while preserving lean muscle thereby improving the body composition.
Besides promoting fat burning, insulin sensitivity, and overall metabolic health, intermittent fasting (IF) can be an effective approach for addressing some causes of skinny fat (TOFI).
First, by restricting or reducing the frequency of meal intake, intermittent fasting indirectly reduces the amount of sugar intake – the most common cause of TOFI.
Besides, Intermittent fasting will almost always be accompanied by other healthy dietary measures e.g. a low-carb/sugar diet.
Second, study after study continues to prove that fasting is one of the most potent ways to increase growth hormone, the deficiency of which can reduce the body’s ability to metabolize and distribute fat – leading to the development of skinny fat.
Also, intermittent fasting can have an impact on sex hormone levels, which can, in turn, influence the development of “skinny fat.”
For men, intermittent fasting may contribute to a slight increase in testosterone levels, adequate testosterone levels are associated with reducing the accumulation of abdominal fat.
In women, intermittent fasting might help regulate estrogen levels, as stated earlier imbalances in estrogen can lead to fat storage, particularly in the abdominal area.
Remember, the development of skinny fat can be influenced by factors such as genetics, hormonal imbalances, diet, physical activity, and overall lifestyle.
Fasting alone may not necessarily prevent or address skinny fat, it should be used in combination with balanced nutrition, regular exercise, and healthy lifestyle choices.
5 Tips For Intermittent Fasting In Skinny Fat Individuals.
Skinny fat individuals often have limited muscle mass and excess body fat, especially around their abdominal organs.
To address this, you’ll need a combination of other measures alongside intermittent fasting.
Here are some tips that will guide you to success.
- Choose the right fasting window.
Intermittent fasting offers various methods, and it’s crucial to select a fasting window that works for your body type and lifestyle.
Common approaches include the 16/8 method (fasting for 16 hours and eating during an 8-hour window), the 17/7 method (fasting for 17 hours and eating during a 7-hour window), the 5:2 diet (eating normally for 5 days and limiting calories on 2 non-consecutive days), and the 22-hour fast.
For skinny fat individuals, a 16/8 fasting window might be a good starting point. Gradually, you can experiment with different windows to find the one that suits you best. - Include strength training.
Skinny fat individuals often lack muscle mass, which is a key factor in achieving a more toned and healthy physique.
Incorporate strength training exercises into your routine to build muscle and boost your metabolism as you burn fat.
Bodyweight exercises, weightlifting, or resistance bands can be effective tools for enhancing muscle mass while intermittent fasting. - Prioritize balanced nutrition.
While intermittent fasting can help regulate calorie intake, the quality of the food you consume remains paramount.
Focus on a balanced diet that includes lean proteins, healthy fats, complex carbohydrates, and a variety of fruits and vegetables.
If you are skinny fat, ensure you’re getting sufficient nutrients to support your overall health and muscle growth while reducing body fat. - Stay hydrated.
Proper hydration is crucial for everyone, but it’s especially important for individuals practicing intermittent fasting.
During fasting periods, you should drink water, herbal tea, or black coffee to stay hydrated and curb hunger.
Dehydration can lead to decreased energy levels and muscle cramps, hindering your endurance and progress. - Monitor your progress.
This will help you assess how your body is responding to the fasting pattern and make necessary adjustments to your plan.
Achieving a healthier body composition as a skinny fat individual will take time and consistent effort.
Don’t expect overnight results. Be patient, stay committed to your fasting schedule, and stay consistent with your workouts and diet.
Summary.
Intermittent fasting can be an effective strategy for skinny fat individuals looking to improve their body composition.
To make the most of this approach, it’s crucial to understand your body composition, choose an appropriate fasting window (like the 16/8 method), prioritize balanced nutrition, incorporate strength training, monitor your progress, stay hydrated, be patient, and be consistent.
