Intermittent fasting (IF) has transitioned from a buzzword to a legitimate approach to improving and maintaining health with proper exercise and nourishing foods. There are varying opinions about the benefits and concerns of intermittent fasting, and our goal is to provide you with information that gives you a clearer picture of the science behind IF. If you are interested in incorporating intermittent fasting into your life, we encourage you to have a conversation with your primary care physician to discuss any concerns and to see if IF would be recommended for your body and lifestyle.
What is Intermittent Fasting?
Intermittent fasting has previously been called a diet but is now more-so looked at as a lifestyle. The basic premise of this lifestyle is, you guessed it, fasting! There are many different types of fasting one can choose to do, but first, let's go into what exactly intermittent fasting is doing to your body. The bottom line, intermittent fasting burns fat instead of sugar for energy. Your body needs fuel, just like any other operating system. When looking at the human body, our main source of fuel is food. During digestion, your stomach breaks down carbs into sugar that your cells use for energy. When your cells do not use all of the available glucose, it gets stored as fat. When you are fasting, your body switches from using glucose as its main energy source to using fat for energy.
What are the Different Types of Intermittent Fasting?
There are many different types of IF. The most common type is the 18/6 method. The 18/6 method involves fasting every day for 16-18 hours and restricting your "eating window" to 6-8 hours. You can typically fit in 2-3 meals during an eating window. Water, coffee and other zero-calorie beverages may be consumed during the fasting window. An example of the 18/6 method is a fasting period from 1 PM - 7 AM and the eating window being from 7 AM - 1 PM. In regards to Chinese medicine, the most important time of the day for the stomach to process food is 7-9 AM. The body needs to utilize energy during daylight hours, so fasting at the start of the day does not help the body get off to a strong start. It is crucial that the foods consumed during the eating window are nourishing for your body, not processed or containing high amounts of sugar. It may be difficult to commit to this method immediately, so it is recommended to start narrowing your eating window a little bit every day, even if just by 30 minutes. IF is a temporary reset to help get your habits back on track!
What are the Benefits and Downsides of Intermittent Fasting?
There are many benefits of incorporating IF into your life. Some benefits include lower insulin levels, cell repair, weight loss, increase in metabolic rate to burn more calories, reduced risk of type 2 diabetes in men, reduced oxidative stress and inflammation, improved brain health and function, and much more.
*It is important to note that intermittent fasting is not a cure for specific issues, and if you have questions or concerns regarding your health, it is important to inquire with your primary care physician.
Be aware that some of the side effects of IF include a decrease in energy, frequent hunger, irritability and mood changes, temperature sensitivity, and poor work performance. To avoid some of these downsides, consider trying a moderate approach that limits your eating window to 8 AM-4 PM. This method could help you decrease or eliminate after-dinner snacking or late-night eating.
When You May Not Want to Fast
According to the article Intermittent Fasting: The Science Behind the Trend, there are circumstances in which an individual may not want to fast. These include if you're suffering from chronic fatigue or HPA axis dysregulation, your hormones are out of whack, you're a woman trying to maximize fertility, you suffer from any type of eating disorder, or if you're under a lot of stress from work or home (Kresser, 2019).
Remember to always be cautious when incorporating a lifestyle change and make sure you're doing what's best for YOU and YOUR body!
References
Cleveland Clinic (2019). “Intermittent Fasting: 4 Different Types Explained.” Retrieved from https://health.clevelandclinic.org/intermittent-fasting-4-different-types-explained/
Gunnars, K. (2016). “10 Evidence-Based Health Benefits of Intermittent Fasting.” Retrieved from https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#section10
Gunnars, K. (2020). “6 Popular Ways to Do Intermittent Fasting.” Retrieved from https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting#section2
Kresser, C. (2019). “Intermittent Fasting: The Science behind the Trend.” Retrieved from https://chriskresser.com/intermittent-fasting-the-science-behind-the-trend/
Thompson, D. (2019). “Intermittent Fasting Diet Could Boost Your Health.” Retrieved from https://www.webmd.com/diet/news/20191226/intermittent-fasting-diet-could-boost-your-health#3