These days, word is slowly spreading around that I am “into food and healthy stuff”. So, as announced last week, I will post weekly health articles on Wednesdays. I received some article requests recently about intermitted fasting and if it is possible to write an article about it. Here it is. 😀
Everybody talks about intermittent fasting these days and it grows rapidly in popularity. What is intermittent fasting and how do you do it? Are there benefits and who should avoid it? Interested? Read on.
What is intermittent fasting?
In a nutshell, you basically eat the same amount of food that you usually do but during a shorter period of time. The term fasting refers to any period of time when you do not eat food. Actually, we fast every night when we sleep. It is important when we eat. Because everything is available 24/7, we can get in this habit of constantly eating all around the clock, especially late in the evening/night. What uncontrolled eating does is, for example, it creates appetite irregularities and up-and-down blood sugar patterns which can also negatively impact sleep.
Three types of fasting methods.
Eat-Stop-Eat (“5:2”). This type of intermittent fasting means you eat in your usual manner for five days of the week and either restrict food intake on 2 non-consecutive days (for example Tuesday and Thursday) or fast altogether on those days (no food for 24 hours). Personally, I find this method quite restrictive and have not tried it myself but heard of some people who love it.
16:8/18:6. These are just different options for lengthier fasts that involve no food intake for 16-18 hours and eating over a span of 6-8 hours.
Time-Restricted Eating (TRE). This type of fasting is based on the science of the circadian (natural) rhythms and means that we eat during the day and stop eating at night. With TRE you want to focus on an eating window of 10-12 hours and fast for 12-14 hours.
Some important Benefits
- Intermittent Fasting supports cardiovascular health. It can help to reduce cholesterol, especially low-density lipoprotein (LDL aka the “bad one”)
- Autophagy. Auto-what? Autophagy is basically a cellular cleansing process that occurs when cells have insufficient sugar. It causes them to start breaking down their own damaged, old or diseased cell fragments to create new energy and also newly regenerated cells. Pretty neat, huh! Usually, this occurs in longer fasts but we also experience it a bit during overnight fasts of 12-13 hours. Of course, we do not want autophagy to occur all the time because that would mean we are starving.
- Better gut health & Inflammation. We usually do not feel like eating when we are sick. This is a natural reaction and signal the body sends out asking for a break. Intermittent fasting can lower inflammationwhich means less disease, better immune function, and a healthier body overall. Since fasting helps reduce inflammation and reboots immune function it can be beneficial for autoimmune diseases such as Hashimoto’s. Of course, always speak to your doctor if you have concerns.
- Improved Blood Sugar Balance. Let’s dig out my Biochemistry book: Whenever we eat, the sugars from food signal the pancreas to produce insulin to rush it into the cells. The liver then stores fatty acids in fat cells and converts sugar to glycogen. Do you still follow? Now the body has stored all the sugars and fats from the meal and insulin and blood sugar drop. The pancreas secretes a hormone called glucagon to signal the liver to convert stored glycogen back into sugar to release it into the bloodstream to balance blood sugar. This “storage” and “burning” mode usually happens cyclically all day long and the body uses remaining stores when we sleep at night. Problems may occur when we constantly or irregularly eat all day, especially high sugar and fatty food. Then the body is stuck in “storage mode” and too much insulin is secreted all the time which can lead to insulin resistance or low/high blood sugar. Intermittent fasting is a great way to improve insulin resistance, fatty liver, and conditions associated with blood sugar regularities.
- Weight loss. Intermittent fasting can aid weight loss because the body is allowed to exit “storage mode” and burn internal resources instead. It is also great to regulate appetite because it balances satiety hormones (ghrelin and leptin) and hunger.
Who should avoid (intermittent) fasting?
- Those who try to get pregnant, are pregnant or breastfeeding moms
- Anybody dealing with extreme stress (any extended fasts (14+ hours) are stressful for the body because the body will perceive those fasts as periods of famine)
- Diabetics. They should consult a doctor first.
- Anybody with a history of eating disorders. Always make sure you consult a doctor before exploring with fasting and diets on your own.
- Anybody who is new to intermittent fasting should aim for 12-13 hours.
I experiment with intermittent fasting for about one year now and I respond really well to it. I usually follow an 11 am-7 pm eating – 7 pm – 11 am fasting rhythm, usually 3 days a week but of course, there are exceptions because this is life.
There is also a great app that you can download that allows tracking fasting/eating windows.
Have you ever tried intermittent fasting? Please share your experience and leave questions and comments below.