Intermittent Fasting: Is It Right for You?
Intermittent Fasting is a popular “way of eating” that has gained popularity in the last few years. It is has been associated with helping to improve weight loss efforts, which is a top goal for many people. But is this just a new fad and just another “diet”? Who is it for, and who should NOT fast?
Fasting is not a new trend; in fact, it’s actually been practiced for centuries, for both religious and therapeutic health reasons.
Fasting is the voluntary abstinence from all substances, except pure water, for a certain period of time.
Many associate fasting with an extreme duration of time without food, but it can be implemented in a time period as little as 12 hours. There are many ways to perform a fast. Some fast daily with having an “eating window”, while some fasts are performed for longer periods of time, such as 1-3 water fasts (sometimes for religious reasons). Intermittent fasting is essentially about having a shortened “eating window” per day. Studies have shown that there are benefits after 12 hours of fasting, but more so with 14-18 hours.
Benefits associated with fasting include:
Provides the digestive system with a rest from its daily activities; digestion takes a lot of the body’s energy!
Cleanses the body by eliminating harmful toxins
Allows the body a period of rest for meditation and spiritual development
Reduces insulin and balances glucose levels
Improves Insulin sensitivity and decreases risk for Diabetes
Decreases brain fog and improves mental clarity
Helps for weight loss, especially with belly fat
Reduces Inflammation and supports Detoxification
Healthy for All?
It is important to mention that fasting is not for everyone. Fasting is not advised for pregnant or nursing women, those with a life-threatening illness (cancer, AIDS), and those with diabetes or liver disease. Furthermore, individuals on prescription medications need to check with their doctors prior to initiating a fast.
It is also not encouraged for those with thyroid and/or adrenal dysfunction. Fasting can be a form of stress on the body, and those with sensitive hormone levels can be susceptible to further dysfunction. Those with adrenal imbalances are advised to eat at regular intervals, to keep their energy and blood sugar levels stable.
Some athletes and avid exercisers (triathletes, runners etc) might not respond well to fasting, as they need more fuel to support their exercise.
Those who are underweight and/or suffer from amenorrhea are not advised to practice intermittent fasting.
Lastly: Women respond differently to Fasting then Men do. Women are advised to NOT fast for more than 16 hours on a daily basis. Why? Because women’s hormones fluctuate on a DAILY basis and we need different nutrients throughout the month. Because of these hormonal swings, we’re more likely to develop hormonal imbalances, like adrenal dysfunction, hypothyroidism etc. It is ideal to start with 12-14 hours of fasting/per day and do longer fasts spread throughout the week (2-3x).
Who can Fasting Benefit?
Those who have excess weight to lose
Have a more sedentary lifestyle
Have chronic systemic inflammation
Have major cravings and feel the need to snack/eat all the time
Those who prefer to eat larger, less frequent meals
Those who aren’t normally hungry in the morning & “skip breakfast” regularly already without later, negative consequences
A Weight Loss Technique?
Can Intermittent Fasting help you lose weight? Possibly. But it should not be used as a diet or the main way to lose weight. Why do people lose weight with IF? Because of overall calorie restriction and lowered intake. If one restricts the amount of time they eat in a day, they will most likely not consume as much food or calories, as if they ate at any time. However, just because you practice IF, doesn’t mean you’ll lose weight. It still has many health benefits (as described above) and can be done safely for those who don’t want/need to lose weight. Monitoring your overall intake and calorie consumption is most important when it comes to weight loss, not the specific eating window.
Where to Start
Mark Hyman, Chief M.D. at the Center for Functional Medicine at the Cleveland Clinic, shares his recommendations about fasting:
“There are actually many styles of fasting with different timing, which can make (fasting) a much more approachable practice than you might think. In fact, many of you are probably already fasting without even realizing it.
The most basic kind of fast is the break taken between dinner and breakfast. Fasting during this time, which usually falls between 12 and 14 hours, falls into line with our natural circadian rhythms of when the sun is up or down.
The term intermittent fasting can describe multiple timetables for eating.
A 5:2 approach means eating only about 25% of caloric needs during two separate days each week.
A 16:8 approach is technically known as time restricted eating, which is a form of intermittent fasting and means extending your nightly fast, taking 16 hours between dinner and breakfast, which many people feel good doing several days a week.
One important caveat of fasting is that when you do eat, you still need to eat well.
Fasting and then bingeing on ice cream and french fries is not going to get you anywhere. The same dietary guidelines I’m always sharing—eat real food, tons of non-starchy colorful veggies, healthy fats, high-quality protein, etc.—are an amazing complement to any fasting regime.”
My Takeaway
I had not responded well or enjoyed intermittent fasting until just a few months ago. However, I experimented slow and realized it is something I do actually REALLY like. Plus I find it very convenient!
I usually fast for about 16 hours twice a week. I find myself fasting on the weekends, when I am with clients or working from home, when I have more flexibility with my schedule overall. On days that I go into work in the office, I find it is better for me if I eat breakfast before I leave. I drink coffee with a pinch of stevia and almond milk, plus lots of water of course!
I personally suggest starting with a 14 hour fast and seeing how your body responds. Water, coffee or tea without additives are acceptable. Progress to 16-18 hours if you desire. Fasting should make you feel BETTER; I always feel more mental clarity, little to no hunger or appetite, and more physical energy.
Lastly: Don’t force it; if it is not for you, that’s ok! Acknowledge that some days fasting will be ideal and natural, while other days you have an appetite and are hungry. This is normal! It is so important to ultimately LISTEN TO YOUR BODY. It will tell you if Fasting is right for you or not!
In Health,
Allison
Disclaimer: All of this information is for educational purpose only. This is not to be taken as personalized recommendations. It is not designed to diagnose, assess or treat any health condition or disease. Furthermore, any diet changes should be done with consulting with your health practitioner or physician.