Let's Talk about Intermittent Fasting

Let’s talk about intermittent fasting. What is it? And why is it so common these days??

Sorry, I can’t join you for lunch today. I’m fasting.

No, I can’t eat right now. I’m still fasting.

Unfortunately, I still have two more hours before I can eat.

These phrases are becoming increasingly common these days. You’ve probably heard these statements frequently, seen them on various social media platforms, heard them from people you know, or perhaps even said them yourself.

One might ask, What lies behind the fasting craze? Is it merely a dietary fad, or is there a deeper significance?

While some might dismiss it as a dietary fad, intermittent fasting, or IF in short, has captured the hearts and stomachs of millions globally. What was initially feared to be just another passing trend is now a lifestyle, a commitment, and for some, a dietary revelation.

In a world where ‘three square meals a day’ was once the golden rule, intermittent fasting challenges conventional wisdom with a simple yet profound notion: It is not only a matter of what you eat but when you eat it.?

But what exactly is intermittent fasting, and why has it gained so much traction in recent years??

In this article, we’ll explore the world of intermittent fasting, its various methods, the science behind its claimed benefits, and considerations for those interested in trying it. Whether you're a seasoned faster or a curious bystander, prepare to have your perspectives on food, health, and wellness challenged and enriched.

What is intermittent fasting?

This is a dietary approach that involves alternating cycles of eating and fasting, with various methods ranging from daily time-restricted feeding to periodic prolonged fasting. Intermittent fasting doesn't dictate what foods to eat, but rather when to eat them.?

There are several methods of IF. Popular IF methods include:

• Time-restricted feeding (TRF): This involves limiting the daily eating window, typically to 6–8 hours, followed by a fasting period of 16–18 hours.
• Alternate-day fasting (ADF): Individuals alternate between days of unrestricted eating and days of either very low-calorie intake or complete fasting.
• 5:2 diet: In this approach, individuals eat normally for five days of the week and restrict calorie intake to around 500–600 calories on the remaining two days.
• Periodic fasting: It entails extended fasting periods, lasting from 24 hours to several days, interspersed with periods of regular eating.

The science behind intermittent fasting

Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat. After hours without food, the body exhausts its sugar stores and starts burning fat, a process referred to as metabolic switching. This is the core principle behind IF.

Benefits of intermittent fasting

1. Weight loss and body composition: Intermittent fasting (IF) can result in reduced calorie intake, promoting weight and fat loss. Additionally, fasting triggers hormonal changes that enhance fat-burning and metabolism.
2. Insulin sensitivity and blood sugar control: Studies have shown that intermittent fasting can improve insulin sensitivity and lower blood sugar levels, potentially reducing the risk of type 2 diabetes.
3. Heart health: Research suggests that intermittent fasting may decrease levels of LDL cholesterol, blood pressure, and inflammatory markers, potentially lowering the risk of heart disease.
4. Brain health: Animal studies indicate that IF may have neuroprotective effects, enhancing brain function and potentially reducing the risk of neurodegenerative diseases like Alzheimer's and Parkinson's.
5. Longevity: While more research is needed in humans, animal studies have shown that intermittent fasting can extend lifespan and increase resistance to age-related diseases.

Potential Considerations and Risks:

While intermittent fasting can offer various health benefits, it's essential to approach it mindfully and consider potential factors that may affect your experience:

1. Nutrient intake: During fasting periods, nutrient intake may decrease, highlighting the importance of consuming nutrient-dense foods during designated eating times.
2. Eating Disorders: Caution is advised for individuals with a history of eating disorders when considering intermittent fasting, as it may aggravate unhealthy behaviors.
3. Medication: Those taking medication or with certain medical conditions should consult a healthcare professional before starting an intermittent fasting regimen.
4. Sustainability: Long-term adherence to intermittent fasting can be challenging for some individuals, emphasizing the need to find an approach that aligns with one's lifestyle and preferences.
5. Individual Variability: Every person's body responds differently to intermittent fasting. What works well for one individual may not yield the same results for another. Paying attention to your body's cues, monitoring your progress, and seeking guidance from healthcare professionals can help you tailor your fasting regimen to suit your unique needs and goals.

I’m interested in trying intermittent fasting, but I am not quite sure how to go about it. How do I start as a beginner?

• Begin by gradually reducing your eating window by 1-2 hours each day until you reach your desired fasting period. Ensure you have a water bottle with you at all times to stay hydrated during fasting periods. Pay attention to your body's hunger cues to determine when to break your fast.

• Wondering what to eat during your eating window to stay healthy? Consider a balanced meal like a salad with mixed greens, grilled chicken, avocado, and various colorful vegetables. For a nutritious snack, opt for Greek yogurt with berries, a handful of almonds, or a piece of fruit.

• Incorporate strength training and cardiovascular exercises into your routine during your eating window to maximize muscle growth and fat loss. Listen to your body and adjust your workout intensity as needed, especially during fasting periods.

• Initially, you may experience hunger pangs, headaches, or fatigue. This is common. Distract yourself with activities like taking a walk, practicing meditation, or pursuing a hobby. Plan for social situations by bringing healthy snacks or eating a balanced meal before attending events.

• To monitor your progress, keep a food diary to track your meals, fasting periods, and any changes in weight or body measurements. Schedule regular check-ups with your healthcare professional to monitor key health markers such as blood sugar levels and cholesterol.

• Stay open to adapting your fasting routine according to your body's feedback and individual requirements. You can do this by experimenting with different fasting schedules, such as 16/8, 18/6, or 20/4, to find what works best for you. Additionally, incorporate mindfulness techniques like deep breathing exercises, journaling, or yoga to manage stress and enhance emotional wellness while fasting.

You can read more about intermittent fasting here: 1 2 3 4 5 6 7

Please note that while IF shows promise, it may not be suitable for everyone. Those taking medications or with certain medical conditions should consult a healthcare professional before starting an intermittent fasting regimen. It’s also crucial to find an approach that fits one's lifestyle and preferences.

Remember, it is not just about what to eat, but when to eat it too. It might take a while to see the expected results, so patience and perseverance are key. It is a rewarding journey should you decide to try it, but at the same time, be mindful of your body’s response.?

Cheers to a healthier and more informed you!!??

As a Registered Dietitian Nutritionist, I provide regular access to credible, relatable, and actionable information for conscious and informed nutritional choices.

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PS. I am a licensed clinical nutritionist specializing in Disease Prevention & Management, Weight Management, and Personalized Nutrition. Want to schedule a 1:1 session with me? Reach me at [email protected]