Intermittent fasting has become a popular diet method – but is it worth the hype? Well, research indicates that intermittent fasting can lead to weight loss, improved metabolism, and enhanced vitality. Let’s dive into these benefits while exploring how to effectively incorporate intermittent fasting into daily life.
During prehistoric times, prior to humans learning how to farm, people would hunt and gather in order to survive. As such, individuals would go long periods without eating, sometimes for many hours or several days at a time. As such, our bodies evolved to be able to go without food for extended periods of time.
Intermittent fasting builds upon this idea that the human body doesn’t need food around the clock. With intermittent fasting, individuals only eat during a specific time and fast the rest of the day. While many traditional diets focus on what someone should be eating, intermittent fasting focuses on the when.
Intermittent fasting can take several forms, each with their own timing and methods. Popular types of intermittent fasting include:
There is some science that backs up intermittent fasting for weight loss and health. Mark Mattson, an investigator at the National Institute of Aging, has studied intermittent fasting for 25 years. He has a few theories as to how intermittent fasting can promote health.
For starters, experts hypothesize that fasting puts cells under mild stress. This “stress” is similar to the types of stress cells are put under in response to exercise, meaning that it can be beneficial. In one study done by Mattson, individuals that intermittent fasted not only lost weigh, but also experienced reductions in markers of oxidative stress, inflammation, and other health and quality of life indicators.
In addition, intermittent fasting can impact other health markers. In another study done by Mattson, intermittent fasting in overweight women improved insulin sensitivity. Additionally, this eating method can also promote cognition. When the body goes without food for 10 to 16 hours, the body has to use its fat stores for energy and release ketones (fatty acids) into the bloodstream. Doing so can protect memory and promote learning functionality (3).
There are several benefits to intermittent fasting both for weight loss and overall health and quality of life. These include:
Although intermittent fasting can be incredibly effective in managing weight and health, successful implementation is key. The first step is to select the right type of intermittent fasting method for your lifestyle and goals. This will ensure that the method aligns with your day-to-day schedule, increasing the likelihood of consistency and sustainability.
It is also essential to ensure that once the fasting period ends, you don’t overeat. Many individuals will feel the tendency to overcompensate, especially with the feelings of intense hunger at the end of the fast. However, small and frequent meals work best post-fast. Doing so improves digestion, maintains stable blood sugar levels, and overall avoids a high influx of calories for your body to process.
Food choices will also be important, and eating can’t necessarily be a free-for-all. Still opt for healthy, nutrient-dense meals with lean proteins, fiber, and healthy fats. Additionally, eating during the daylight hours better aligns with the body’s circadian rhythms and can improve metabolic outcomes.
Finally, you’ll want to prevent fat storage and nutritional deficiencies. To do so, avoid processed foods and empty calories. Ensure you are intaking whole, unprocessed foods to get in all the vitamins and minerals you need. If needed, you can opt to incorporate supplements for specific deficiencies, like vitamin D or magnesium. Additionally, staying hydrated is key.
Overall, intermittent fasting is most effective when done together with a balanced diet and mindful eating.
Intermittent fasting can do wonders for your health, but like any lifestyle change, it can present challenges, especially in the beginning. Knowing potential obstacles and learning how to manage them will be key in sustaining results.
Hunger and cravings are perhaps one of the most obvious challenges associated with intermittent fasting. These are most common in the beginning as your body adapts to these new eating patterns. One way to manage this is to stay hydrated. Oftentimes we mistake feelings of thirst for hunger cues. When that feeling of hunger starts to hit, reach for water, herbal teas, or black coffee to curb those sensations. Additionally, ensuring that your meals are full of fiber and protein will help keep you satiated for longer. Within a week or two, your body should adjust to this new schedule and the hunger cues won’t feel as strong.
Another difficulty associated with any diet, but particularly intermittent fasting, is navigating the social aspects of eating. Dining out and social gatherings may interrupt your fasting schedule, for example. In these situations, it is best to plan ahead. It is okay to adjust your fasting schedule slightly to fit in certain meals, and sometimes it can be helpful to explain your diet to others so that they can make accommodations. Additionally, choosing a fasting schedule like 16:8 can give you the flexibility to enjoy meals with others while still getting the benefits of fasting.
Finally, transitioning into fasting safely and effectively will require a gradual approach. In the beginning, start out by trying to delay breakfast by a few hours or using a smaller fasting window (e.g., 12:12 with 12 hours of fasting and 12 hours of eating). A gradual approach like this will make it easier for your body to adapt to the metabolic changes while minimizing side effects like fatigue or irritability.
Fasting is not a one-size-fits all approach, and the method you select will depend on your age, gender, and activity level:
Additionally, certain health conditions may impact your ability to fast. For example, intermittent fasting can affect blood sugar levels, posing a concern for hypoglycemia in insulin-dependent diabetics. Thus, fasting should be done only under the supervision of a healthcare provider in these cases.
Research supports intermittent fasting, with recent research indicating that fasting regimens can:
In summary, the potential benefits of intermittent fasting are widespread, with the potential to lose weight and better one’s overall health. Several intermittent fasting methods exist, and selection of the right method for you will depend on factors like your health goals, lifestyle, and sustainability. Regardless of the method you choose, intermittent fasting can be a great tool on your health journey when implemented safely and effectively.
