Intermittent Fasting: What You Really Need to Know

Intermittent fasting has become one of the latest fitness trends.
Let’s explore how it works and whether it might be a good option for you.

What is it?

Intermittent fasting is a broad term that encompasses various programs aimed at manipulating eating times through short-term fasting to improve body composition and overall health. It is more of an eating pattern than a diet.
Fasting has been practiced throughout human evolution. Ancient hunter-gatherers did not have supermarkets, refrigerators, or readily available food and sometimes couldn’t find anything to eat.
As a result, humans learned to survive without food for extended periods.
In many cultures, such as Islam, Buddhism, and Hinduism, fasting has been practiced and observed religiously for years.

How does it work?

There are several ways to practice intermittent fasting, but the most popular methods are:

• 16/8: Skipping breakfast and limiting the eating window to 8 hours (e.g., 1 PM to 9 PM), followed by 16 hours of fasting. This is the most popular and easiest to sustain.
• Eat-Stop-Eat: Fasting for 24 hours once or twice a week, such as from dinner to dinner the next day.
• The 5:2 Diet: Eating normally 5 days a week and consuming only 500-600 calories on two non-consecutive days of the week.

What are the benefits of fasting?

Intermittent fasting may offer benefits for weight control, mental and physical health, and even longevity.

Key health benefits of intermittent fasting include:

1. Weight Loss: It can aid in weight and abdominal fat loss without calorie restriction.
2. Insulin Resistance: It can reduce insulin resistance, lower blood sugar levels by 3–6%, and decrease insulin levels by 20–31%, potentially protecting against Type 2 Diabetes.
3. Inflammation: Some studies show a reduction in inflammation markers, a key factor in many chronic diseases.
4. Heart Protection: It may reduce "bad" LDL cholesterol, triglycerides, inflammatory markers, blood sugar, and insulin resistance – all risk factors for heart disease.
5. Cancer Prevention: Animal studies suggest that intermittent fasting may help prevent cancer.
6. Mental Health: It boosts the brain hormone BDNF, promotes the growth of new nerve cells, and may protect against Alzheimer’s disease.
7. Anti-Aging: Intermittent fasting has been shown to extend lifespan in animal studies. Fasting rats lived 36–83% longer.

Is it for everyone?

If you are underweight or have a history of eating disorders, you should not fast without consulting a healthcare professional, as it can be harmful in such cases.
Fasting seems to benefit men more than women. There are reports of women experiencing disrupted menstrual cycles when starting intermittent fasting, which returned to normal upon resuming their previous eating patterns.
For these reasons, women should approach intermittent fasting cautiously and may consider a 14/10 method, which is more sustainable and flexible, always under professional supervision.
Additionally, women should follow separate guidelines and immediately stop if issues such as amenorrhea (absence of menstruation) arise.
If you are trying to conceive or have fertility issues, avoid intermittent fasting for now. It is also not recommended during pregnancy or breastfeeding.

Is it safe?

The most common side effect of intermittent fasting is hunger.
People with certain medical conditions such as diabetes, blood sugar regulation issues, low blood pressure, a history of eating disorders, or being underweight, as well as women who are pregnant, breastfeeding, trying to conceive, or with a history of amenorrhea, should not fast without first consulting a doctor.

Can you eat whatever you want during the eating window?

Eating healthily is essential to reap the benefits mentioned above.
To lose weight without sacrificing energy, include these foods in your meal plan:

• High-fiber and high-protein foods: Lentils, beans, chicken, brown rice, yogurt, eggs, and whole-grain bread.
• Nuts: Almonds, walnuts, cashews, chestnuts, and other types of nuts as snacks for when you feel slightly hungry. Nuts are good sources of healthy fats and can help lower cholesterol levels.
• Leafy greens and vegetables: Packed with fiber and essential nutrients like vitamins and minerals to prevent fatigue and sluggishness.
• Fruits: Containing fiber, water, and other vital nutrients, fruits can keep you energized while satisfying your sweet cravings.

During fasting, you can drink coffee, tea, or herbal infusions, as long as no sugar is added. Supplements can also be taken, though some are more effective when taken with meals.

Intermittent fasting is great for some people but not for everyone. If you feel good while fasting and find it sustainable, it can be a powerful tool for weight loss and health improvement.
However, it should only be practiced in moderation, as intense fasting can cause side effects like low energy, lethargy, stress, mood swings, and more. Begin by understanding your body’s needs with the help of a nutraceutical consultant, and after determining what’s best for you, choose the most suitable option.

That’s all for now!
See you soon!
Chiara (chiaranutrition.co.uk)

Photo credits: Mgg Vitchakorn | Thanks to Unsplash