Intermittent Fasting – A Guide for Beginners
Intermittent fasting has been trending for quite some time now. Is it simply hype or is there science to back up the grandiose claims of weight loss and improved overall health?
Before we get into the details of intermittent fasting, it’s important to lay the foundation: no fasting or weight-loss program in the short term can undo the effects of a poor diet. Intermittent fasting (as you’ll soon see) can be a powerful tool for your overall health, but a nutrient-dense diet of whole foods will always reign supreme. The most effective way to boost your long-term health is to maintain a high-quality diet while staying hydrated and moving your body. With that being said…let’s get into it.
Simply put, intermittent fasting happens when an individual goes extended periods with little or no food intake. There are varying degrees to which one can practice intermittent fasting, but ultimately they fall into two categories: time-restricted eating and whole day fasts.
With time-restricted eating, you shrink the window of time during which you eat each day. Typically, that involves extending the duration of your regular overnight fast, anywhere from 12 to 20 hours, by skipping either breakfast or dinner. Whole day fasts are just as they sound, where one will fast for 24 hours for as little as once or twice a month or as much as once or twice per week.
Intermittent fasting has been shown to be a powerful tool for health in a variety of ways, such as decreasing inflammation, reducing cravings, improving efficiency at fat-burning, and supporting healthy blood sugar levels by making your cells more sensitive to the hormone insulin (a key player in regulating blood sugar). Studies have also found that certain behavioral changes occur during the fasting period, including increased alertness and increased mental sharpness.
Ultimately, intermittent fasting gives your body time to reset. When you take a break between meals, your body needs to produce less insulin, your blood sugar levels are able to stabilize, and your body has a chance to clean up shop — all of which can support major benefits like weight loss and longevity.
If you’ve never done a fast before, consider a simple form of intermittent fasting where you limit the hours of the day when you eat. For example, you may eat three meals between 7 am and 3 pm, or 10 am and 6 pm - allowing 12-16 hours until your first meal the next day. If you’re not quite ready for that, perhaps you can start by avoiding snacks throughout the day or avoiding eating anything after dinner (meaning no dessert on the couch!). If you’ve done this type of fast before, perhaps you could benefit from a whole day fast!
If you are considering intermittent fasting, make sure to discuss it with your health care provider. Skipping meals and severely limiting calories can be dangerous for people with certain conditions. For example, people with advanced diabetes or who are on medications for diabetes, people with a history of eating disorders like anorexia and bulimia, pregnant or breastfeeding women, and children shouldn’t attempt intermittent fasting unless under the close supervision of a doctor who can monitor them.
So, if you’re looking to lose weight, lower blood sugar, or improve how sensitive your cells are to insulin, intermittent fasting may be the perfect health strategy for you! Always remembering that the ultimate foundation of optimal health will be a nutrient-dense whole food diet. Happy fasting!
References:
Kresser, C. (2019), Intermittent Fasting: The Science Behind the Trend. Retrieved from link
Moodie, A. (2019), The Complete Intermittent Fasting Guide for Beginners. Retrieved from link
Mattson, M. P., et al. (2018), Impact of Intermittent Fasting on Health and Disease Processes. Retrieved from link
Nair, P.M. K., and Khawale, P.G. (2016), Role of Therapeutic Fasting in Women's Health: An Overview. Retrieved from link
Tello, M. (2018), Intermittent Fasting: Surprising Update. Retrieved from link