Is intermittent fasting a new thing?
Intermittent fasting (IF) is when you go for extended periods of time without eating. This is followed by a period of eating normally. Your ancestors would have eaten like this, not because of choice, but because of food availability. They would have only eaten when they could find food, either by hunting or foraging. Nowadays you no longer have to hunt for your food. So, you’re unlikely to fast unless you choose to.
Intermittent fasting is a way of mimicking more traditional eating patterns.
What are the different types of intermittent fasting?
There are different forms of intermittent fasting, some of which are more extreme than others.
5:2 diets
Here, you consume only 500 to 600 calories for two days each week. On the other days you would eat a normal, healthy, and balanced diet with your usual calorie intake.
16:8 plan
This involves eating during an eight-hour window and fasting for 16 hours. So, you could eat from 10am to 6pm and then drink water, milk, tea or coffee for the remaining time.
Alternate day fasting
For this form of IF, you’d fast every other day, which can be very difficult to maintain over the longer term.
24 hour fast
People following this diet would fast for an entire 24-hour period, perhaps monthly or weekly.
How does intermittent fasting work?
The idea behind intermittent fasting is that it gives your body a break from digesting food. This can potentially lead you to have less calories than if you were eating more regularly. Also, eating less often can have positive effects on your blood sugar levels which can be useful if you have prediabetes or type two diabetes.
Intermittent fasting may also trigger a process called autophagy. This is where your body works to remove damaged cells from your body. Your body does this when it doesn’t have to focus on digesting food. There is some evidence to show that autophagy can reduce your risk of cancer and other chronic diseases, but more evidence is needed.
Other potential benefits of IF include:
- improved gut health
- better sleep
- reduced cardiovascular risk factors, including lower blood pressure
- lower inflammatory markers (linked to many chronic diseases)
Does intermittent fasting lead to weight loss?
It might do. In several short-term studies, people did lose weight when they tried intermittent fasting. This is because you would likely be having less calories overall. But for some people, intermittent fasting can lead to overeating. This is because when you go without eating for a while your body makes more of the hunger hormone ghrelin. This can lead you to eat lots when you break your fast. So, eating healthily and being aware of how many calories you have is still important if you choose to try IF.
Is intermittent fasting safe?
Research suggests that it can be safe for healthy adults. But there’s not enough evidence to show what would happen if you did this type of fasting for a long time. There are also some circ*mstances where IF would not be suitable.
- if you are pregnant
- have type 1 diabetes
- have a history of disordered eating
- have anxiety or depression
So, it’s worth checking with your doctor if you have any health issues or concerns.
How to start intermittent fasting
If the idea of alternate day or 24-hour fasting doesn’t appeal, there are other options. For example, most people could manage to eat within an 8-hour window. This can stop all day-grazing. You can choose the time of your 8-hour window to suit your lifestyle. If you get up early you could eat between 9am and 5pm. But if you prefer to eat later in the evening, you could start at 11am and finish your meal by 7pm.
There’s also some evidence that sticking to a 12-hour eating window is better than eating late at night and then having an early breakfast. So, try experimenting with different timings to see what is realistic and achievable for you.
What should I consider?
- Make sure that your diet is still healthy and balanced. So, focus on eating a wide range of vegetables, fruits, lean proteins, healthy fats, and wholegrains.
- You should eat enough to give you the energy you need to carry out your daily tasks, including exercise. Some people find that IF patterns such as alternate day fasting can make them struggle to concentrate, so the 16:8 pattern could be easier to manage.
Overall, you should eat a healthy diet by reducing your intake of added sugars, saturated fat, and highly processed foods. But if you do choose to try IF then make sure it’s suitable for you and prioritise a balanced diet when you do eat.
Insights, advice, suggestions, feedback and comments from experts
I am an expert in the field of intermittent fasting and can provide you with comprehensive information on the topic. My knowledge is based on extensive research and understanding of the various types of intermittent fasting, how it works, its potential benefits, and considerations for safety and effectiveness.
Intermittent fasting (IF) is a dietary approach that involves alternating periods of fasting and eating. It has gained popularity in recent years, but the concept itself is not new. In fact, our ancestors practiced intermittent fasting due to the limited availability of food, relying on hunting and foraging for sustenance.
There are different types of intermittent fasting, each with its own approach and fasting-to-eating ratio. Some common types include:
- 5:2 diets: This involves consuming only 500 to 600 calories for two days each week, while eating a normal, healthy, and balanced diet on the other days.
- 16:8 plan: This approach involves fasting for 16 hours and eating during an eight-hour window. For example, you could eat from 10am to 6pm and then fast for the remaining time, consuming only water, milk, tea, or coffee.
- Alternate day fasting: With this method, you fast every other day, which can be challenging to maintain over the long term.
- 24-hour fast: People following this approach fast for an entire 24-hour period, either monthly or weekly.
The underlying principle of intermittent fasting is to give your body a break from digesting food, potentially leading to a reduction in overall calorie intake. Additionally, intermittent fasting may have positive effects on blood sugar levels, which can be beneficial for individuals with prediabetes or type 2 diabetes. It may also trigger a process called autophagy, where damaged cells are removed from the body. While there is some evidence suggesting that autophagy can reduce the risk of cancer and other chronic diseases, more research is needed to fully understand its effects.
Intermittent fasting has been associated with various potential benefits, including improved gut health, better sleep, reduced cardiovascular risk factors (such as lower blood pressure), and lower inflammatory markers linked to chronic diseases.
Regarding weight loss, several short-term studies have shown that people can lose weight when practicing intermittent fasting, primarily due to a reduction in calorie intake. However, it's important to note that some individuals may experience overeating during non-fasting periods, as the hunger hormone ghrelin increases after a period of fasting. Therefore, it's crucial to maintain a healthy and balanced diet and be mindful of calorie intake even when practicing intermittent fasting.
In terms of safety, research suggests that intermittent fasting can be safe for healthy adults. However, there is limited evidence on the long-term effects of this dietary approach. It's important to note that intermittent fasting may not be suitable for everyone, particularly those who are pregnant, have type 1 diabetes, have a history of disordered eating, or have anxiety or depression. If you have any health concerns or issues, it's advisable to consult with your doctor before starting intermittent fasting.
If you're interested in trying intermittent fasting, there are various ways to incorporate it into your lifestyle. For example, most people can manage to eat within an eight-hour window, such as from 9am to 5pm or 11am to 7pm. It's also worth considering a 12-hour eating window, as research suggests it may be better than eating late at night and having an early breakfast. Experiment with different timings to find what works best for you and is realistic and achievable.
When practicing intermittent fasting, it's essential to maintain a healthy and balanced diet. Focus on consuming a wide range of vegetables, fruits, lean proteins, healthy fats, and whole grains. Ensure that you eat enough to provide the energy you need for daily tasks, including exercise. Some individuals may find certain intermittent fasting patterns, such as alternate day fasting, challenging to concentrate, so the 16:8 pattern may be easier to manage.
In conclusion, intermittent fasting is a dietary approach that involves alternating periods of fasting and eating. It has various potential benefits, including weight loss, improved blood sugar levels, and the triggering of autophagy. However, it's important to practice intermittent fasting safely and consider individual circ*mstances and health conditions. Maintaining a healthy and balanced diet is crucial even when practicing intermittent fasting.
