Nutritionist Explains Why Intermittent Fasting Can Be a Powerful Tool for Your Health
Intermittent fasting has been trending for quite some time now. Is it simply hype or is there 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, plant-based diet of whole foods will always reign supreme. The most effective way to boost your long-term health is to maintain a high-quality diet while staying hydrated and moving your body. With that being said…let’s get into it.
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. 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 has been shown to be 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 behavioural 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 are able to stabilise and your body has a chance to clean up shop — all of which can support major benefits like detox, 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 (meaning no dessert on the couch!). If you’ve done this type of fast before, perhaps you could benefit from a whole day fast!
If you are considering intermittent fasting, make sure to discuss it with your health care provider. Skipping meals and severely limiting calories can be dangerous for people with certain conditions. For example, 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.
And as always, there is no one size fits all in anything in life. It’s been known that intermittent fasting is certainly NOT for everyone.
So, if you’re looking to detox, lose weight, lower blood sugar or improve how sensitive your cells are to insulin, intermittent fasting may be the perfect health strategy for you! Always remembering that the ultimate foundation of optimal health will be a nutrient-dense whole food diet.
Happy fasting!
Medical Disclaimer: All information contained in this blog is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent health problems. For all serious health issues, please contact a medical or nutrition practitioner. The information provided in this blog is based on the best knowledge of the author at the time of writing and we do not assume liability for the information within this email, be it direct or indirect, consequential, special, exemplary, or other damages. In all circumstances, it is always wise to consult your physician before changing your diet, taking supplements or starting any exercise or health program.
References:
1. Alex, et al. “Intermittent Fasting: The Science Behind the Trend.” Chris Kresser, 16 Aug. 2019, chriskresser.com/intermittent-fasting-the-science-behind-the-trend/.
2. Moodie, Alison. “The Complete Intermittent Fasting Guide for Beginners.” Bulletproof, 5 Dec. 2019, www.bulletproof.com/diet/intermittent-fasting/intermittent-fasting-guide/.
3. 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/.
4. 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/.
5. Tello, Monique. “Intermittent Fasting: Surprising Update.” Harvard Health Blog, 16 Dec. 2019, www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156.
