Intermittent Fasting Explained- the pros and cons
Intermittent fasting has been trending for quite some time now. Is it simply hype or is there a science to back up the grandiose claims of weight loss and improved overall health?
Before we get into the details of intermittent fasting, it’s important to lay the foundation: no fasting or weight-loss program in the short term can undo the effects of a poor diet. Meaning, intermittent fasting (as you’ll soon see) can be a powerful tool for your overall health, but a nutrient-dense diet of whole foods will always reign supreme. The most effective way to boost your long-term health is to maintain a high-quality intake of nourishing foods while staying hydrated and moving your body.
And intermittent fasting is not for everyone. It doesn’t fall into the “one size fits all” category, just like any diet. Remember- we are bioindividual. Now, let’s get into it, shall we?
Simply put, intermittent fasting happens when an individual goes extended periods with little or no food intake. There are varying degrees to which one can practice intermittent fasting, but ultimately they fall into two categories: time-restricted eating and whole day fasts.
With time-restricted eating, you shrink the window of time during which you eat each day. Typically, that involves extending the duration of your regular overnight fast, anywhere from 12 to 20 hours, by skipping either breakfast or dinner. We should aim to fast 12 hours every day to give our bodies time to completely break down and absorb the nutrients from the night before. Whole-day fasts are just as they sound, where one will fast for 24 hours for as little as once or twice a month or as much as once or twice per week.
Intermittent fasting is a powerful tool for health in a variety of ways, such as decreasing inflammation, reducing cravings, improving efficiency at fat-burning, and supporting healthy blood sugar levels by making your cells more sensitive to the hormone insulin (a key player in regulating blood sugar). Studies have also found that certain behavioral changes occur during the fasting period, including increased alertness and increased mental sharpness.
Ultimately, intermittent fasting gives your body time to reset. When you take a break between meals, your body needs to produce less insulin, your blood sugar levels can stabilize, and your body has a chance to clean up shop — all of which can support major benefits like weight loss and longevity.
If you’ve never done a fast before, consider a simple form of intermittent fasting where you limit the hours of the day when you eat. For example, you may eat three meals between 7 am and 3 pm or 10 am and 6 pm - allowing 12-16 hours until your first meal the next day. If you’re not quite ready for that, perhaps you can start by avoiding snacks throughout the day or avoiding eating anything after dinner. If you’ve done this type of fast before, perhaps you could benefit from a whole-day fast.
Now, I am going to share a caveat with you. People with health challenges such as blood sugar issues, adrenal fatigue, and thyroid issues should consider abstaining from intermittent fasting, at least for the time being. When your body fasts for a longer period, your blood sugar levels drop. Cortisol, a hormone produced by the adrenal glands, is then released because of its role in regulating blood sugar. Chronically elevated cortisol levels negatively affect blood sugar and put more stress on the body. Yikes is right.
Not to mention, intermittent fasting can adversely affect women because it can interfere with their cycles. This is mainly due to the fact the body is being deprived of nutrients and hormones need fats to thrive (aka do their job).
Note- people can have blood sugar problems, even though they eat nutrient-dense foods and not in the way of the SAD diet (Standard American Diet).
Take me, for example. I eat nutrient-dense, whole foods, I get movement in daily, and I focus on sleep and stress management. Yet, I battle with blood sugar issues and I am recovering from adrenal fatigue and hypothyroidism. Triple whammy. When I fast, my blood sugar levels go haywire and I feel fatigued, shaky, and deal with “foggy brain”. I have chronically elevated cortisol and I am deprived of nutrients that my thyroid needs to recover because I am not eating. So, intermittent fasting isn’t right for me...right now.
If you are considering intermittent fasting, make sure to discuss it with your healthcare provider. Skipping meals and severely limiting calories can be dangerous for people with certain conditions (as mentioned above). People with advanced diabetes or who are on medications for diabetes, people with a history of eating disorders like anorexia and bulimia, pregnant or breastfeeding women, and children shouldn’t attempt intermittent fasting unless under the close supervision of a physician who can monitor them.
So, if you’re looking to lose weight, lower blood sugar, or improve how sensitive your cells are to insulin, intermittent fasting may be the perfect health strategy for you! If you decide to try it out, make sure to monitor how you feel, paying special attention to your energy levels and mental alertness.
Every client I work with fills out a Food and Mood Journal for 3-4 days to monitor how their mood, energy levels, digestion, and bowel movements are after and in between meals. It has proven highly beneficial in my practice because it reveals my client's eating habits in a detailed form, which assists me in my research. It also makes my clients aware of how food, or lack thereof, affects them on a physical and emotional level. You won't know how your body is reacting and how fasting is affecting you if you don't track it. Ok? Ok :)
Always remembering that the ultimate foundation of optimal health consists of nutrient-dense, whole foods, functional movement that feels good to you, and self-care (stress management, sleep, etc.)!
Sources
Kresser, C.2019. Intermittent Fasting, Cortisol, and Blood Sugar. Retrieved from https://chriskresser.com/intermittent-fasting-cortisol-and-blood-sugar/.
Moodie, Alison. “The Complete Intermittent Fasting Guide for Beginners.” Bulletproof, 5 Dec. 2019, www.bulletproof.com/diet/intermittent-fasting/intermittent-fasting-guide/.
Mattson, Mark P, et al. “Impact of Intermittent Fasting on Health and Disease Processes.” Ageing Research Reviews, U.S. National Library of Medicine, Oct. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5411330/.
Nair, Pradeep M K, and Pranav G Khawale. “Role of Therapeutic Fasting in Women's Health: An Overview.” Journal of Mid-Life Health, Medknow Publications & Media Pvt Ltd, 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4960941/.
Tello, Monique. “Intermittent Fasting: Surprising Update.” Harvard Health Blog, 16 Dec. 2019, www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156.