Weight and health issues in American society are baked into our daily lives, from marketing about food to influencers touting the latest health and fitness fad. As a result, we have been bombarded with quick-fix fad diets for years, which rarely have proven sustainable for long-term wellness goals. Weight and health are still obstacles in our society. But there is one method for dealing with such challenges shifting our relationship with what we eat by changing when we choose to eat.
Intermittent fasting has been top of mind with weight and health-conscious people for the past few years. It is an eating plan that focuses on what time of the day you eat, paired with the quality of what you eat, and how when carefully planned, both have myriad benefits for improved overall well-being.
What is intermittent fasting?
Intermittent fasting is eating only during certain times of the day, or only having one small meal on two days of the week, while eating normally the rest of the time. Obviously, it would be better if the meals you do have are reasonably healthy, rather than high fat, high sugar fast food.
There are a few different intermittent fasting plans, but the two most common methods used are 16/8 and 5/2:
- The 16/8 method means fasting for sixteen hours a day and only eating during eight of the twenty-four hours.
- The 5/2 method means eating normally for five days of the week but having only one small meal on two days, say 500 to 600 calories on Mondays and Thursdays, for example.
There are always those who think more is better, and some of us would fast for 24 to 72 hours at a time. This is not recommended, as your body would start preserving fat instead of using it for energy and could cause a variety of unwelcome side effects. Again, always consult with your primary care physician if you’re curious about how best to achieve your weight loss and nutrition goals.
How intermittent fasting works
Intermittent fasting is based on mainstream science. Johns Hopkins’s Mark Mattson has been studying intermittent fasting for 25 years. According to him, if done properly, intermittent fasting will have several benefits. Without available calories in the form of sugars to burn, your body would turn to burning fat for energy. Intermittent fasting works by extending the length of time your body burns fat for energy.
The health benefits of intermittent fasting
According to a study by Mattson, intermittent fasting results in a metabolic switch.
This switch affects the body, and the brain, and can result in benefits such as a leaner body, a sharper mind, and potentially contribute to a longer life. Mattson reports that intermittent fasting can have other benefits as well. It can protect organs against chronic diseases such as Type 2 diabetes. He also found that it can mitigate heart disease, age-related neurodegenerative disorders, inflammatory bowel ailments, and some cancers.
The benefits of intermittent fasting go far wider though. Animal studies have found reduced tissue damage during surgery and better recovery. Similar studies found it to prevent obesity.
Benefits for Type 2 Diabetes
Those with Type 2 diabetes may specifically benefit from intermittent fasting, though should first be discussed with primary care providers. Most research indicates that subjects would lose body weight and lower their levels of fasting glucose fasting insulin and leptin. At the same time, intermittent fasting lowered leptin levels, and increased adiponectin. Some studies found intermittent fasting under medical supervision reduced the need for insulin therapy.
Improved memory and blood pressure
Studies also found better working memory in animals and verbal memory in adult humans. Blood pressure resting heart rates and other heart-related benefits were also observed.
Young men who fasted for 16 hours a day lost fat, but retained muscle mass, particularly those who already regularly exercised. Animal studies also showed increases in endurance exercise.
Is intermittent fasting safe?
Intermittent fasting is a lifestyle change and should be continued for an extended period. The effects can be profound and beneficial for many people, but this regimen should be done with consultation with your doctor. Those at risk are:
- People with Type 1 diabetes take insulin, because there have been no clinical trials. There is a concern that fasting periods may cause unsafe levels of hypoglycemia.
- People with a history of eating disorders, such as intermittent fasting may trigger disordered eating patterns in these individuals.
- Children or teens under eighteen.
- Women who are pregnant or breastfeeding should also avoid intermittent fasting.
How to start intermittent fasting
After determining which of the above intermittent fasting plans you want to try, plan on when and what you are going to eat in the eight hours before the fast starts. At the beginning of this regimen, you will find greater benefits when preparing healthy recipes balanced in protein, carbs, and healthy fats.
The first few days can be challenging, but experience shows people can adapt and thrive in this practice. It is important to maintain your non-food-related lifestyle, supplement your health with health and fitness products, and partake in regular exercise, whether at the gym, a 30-minute walk each day, or other physical activity.
The bottom line
Intermittent fasting is a lifestyle change, not a diet. It gives you discipline in when you eat, and also what you eat. It can help reduce compulsive snacking and make eating feel more mindful. And it can result in a much healthier you!
