Intermittent fasting (IF) is a buzzy little phrase! Many of my clients ask me about this…”should I try it?” “Will it work?” The short answer is – it depends! Intermittent fasting can have many health benefits, if done correctly. While this has been done for centuries and is currently something many cultures and religions still do, it has recently gained popularity as a method of losing weight and regulating blood sugar.Â
Intermittent Fasting 101
Intermittent fasting (IF) is lengthening the windows in which you are not consuming calories. IF has gained popularity as an effective method for reducing weight but it is something our Paleolithic ancestors were very familiar with.
Paleolithic humans were often in a fasted state, as food was not always readily available. There were times they were fed and times they were fasted. Fasting is something humans have been doing for a very long time!
Fast forward to modern times where many Americans eat frequently and sporadically throughout the day. Nowadays, our bodies are not primed to either use fats for fuel or to fast for extended periods of time beyond the period when we are asleep. I often joke that I fast between meals, but there’s truth to that because I avoid snacking in between meals to allow my body a chance to take a break from digesting.
Consider a body that is constantly digesting, assimilating nutrients, detoxifying waste, and repeating without rest in between. Allowing for that break has been beneficial for our circadian rhythm (our 24-hour internal clock that regulates alertness and sleepiness) as well as our metabolism.
Benefits of Fasting
When we fast correctly, we can train the body to tap into stored or dietary fat to use for fuel. This is further enhanced by following a ketogenic diet. If done this way, it has been shown to be effective in weight loss and balancing blood sugar.
In simplified terms, when our bodies are deprived of calories, the body turns to its own fat stores to burn for energy. However, it is important to note that some studies have shown overall weight loss attributed to loss of lean muscle mass rather than fat mass. Therefore, it’s important to combine IF with an active lifestyle that includes strength training a few times a week.
Fasting can balance your blood sugar (to learn more about balancing your blood sugar, click here). The important thing to note here is that, during the eating window, food intake should still be nutritious. Fasting shouldn’t be used as an excuse to overeat or eat nutritionally depleted foods. Studies have shown that fasting allows the body to use insulin more efficiently rather than causing it to build up in the body. We want the body to be insulin sensitive rather than insulin resistant.
Cellular repair is another benefit of fasting. When we eat, it can be a lot of work for the body to process and eliminate food and waste. Giving the body a break allows the body to focus on cellular repair. By allowing the cells to repair, we may reduce our risk of disease. We also increase cellular resistance to stress, meaning our cells are better able to function when exposed to toxins.
Fasting can also boost the functioning of our mitochondria, which are the powerhouses of our cells that produce energy for the body. Another cellular perk is that fasting can improve our body’s ability to recycle damaged cells, a process called autophagy, which supports our immune system, brain health, blood sugar health, and ability to age gracefully (did we just hit on the Fountain of Youth??). All of this can reduce inflammation in the body.
The most popular reason people turn to fasting seems to be for weight loss, and this is most likely due to a shortened window of availability for consuming calories as well as allowing the body to tap into stored fat.
Different Ways to Fast
Many methods of IF extend the nighttime fast well into the afternoon, and slowly transitioning can be the key to making fasting successful. There is not one way to do this, but several ways of fasting.
One popular way is the 16:8 method where you fast for 16 hours and eat freely for 8 hours. I recommend easing into this by gradually delaying your first meal of the day.
The other method is 5:2, where you either fast or eat a very small amount of calories for 2 nonconsecutive days and then resume normal eating for the remaining 5 days.
Alternate day fasting is eating normally every other day and either fasting or eating a very small amount on the alternate days.
Again, it’s important to focus on quality foods during your eating windows to achieve the benefits of fasting.
“WHEN” to eat
The principle I always recommend is to eat WHEN, or When Hunger Ensues Naturally. Pushing through hunger is not only uncomfortable, but it could be detrimental to your health. When we ignore the body’s need for food, we can put ourselves in a state of low blood sugar and/or low nutritional status.
Remember that our bodies need fuel to thrive, and depriving it of fuel can create more damage long-term. This isn’t to say that IF is not the way. It just needs to be done thoughtfully. Let’s explore what that means.
Nutritional Status
It’s important to pay attention to your nutritional status during your eating window. If your eating window is only part of the day, that part of the day should prioritize highly nutritious foods, such as quality proteins, healthy fats, and lots of veggies.
This is also the time to hydrate, possibly with electrolytes, and take your supplements. It’s important to also get bloodwork done to ensure you’re not putting yourself in a low blood sugar state or a deficit of important nutrients such as B vitamins, iron, minerals, and more.
Who is Fasting Right For?
If your neighbor did it and had great success, it doesn’t mean you will too. Fasting isn’t right for everyone, especially those with thyroid issues, pregnant or nursing mothers, adolescents, or anyone who has had an eating disorder.
It’s always prudent to check with your doctor first, especially if you take prescription medications that need to be taken with food. I recommend hormonal testing before embarking on fasting to rule out a dysregulated thyroid or adrenal distress.
If you try fasting and experience symptoms like increased fatigue, insomnia, or mood changes, consider working with a nutritionist or healthcare professional to ensure you’re getting the right amount of calories and the right quality of calories. You may also reassess if fasting is right for you.
How to Start Intermittent Fasting
The methods in which calories are restricted or eliminated for full days are the most challenging. I recommend the 16:8 method, or some version of it that works best for you, with flexibility. For example, you could do a 15:9 or a 17:7 – it does not have to be rigid or precise.
Follow the WHEN principle to determine when to break your fast, and this might look different day by day. Some days we move more, so we burn more calories that we need to replenish. Some days we haven’t banked as many hours of sleep, so our metabolism might be off. I cannot emphasize enough how important it is to listen to your body and not force something if it doesn’t feel right or healthy for you.
To begin this method of fasting, you can either gradually delay your first meal of the day or eliminate and evening or post-dinner snacks. You should not be forcing starvation.
Eat when you naturally feel hungry. If you need support in determining if and how to start IF, contact us!
