Intermittent Fasting
Intermittent Fasting
Intermittent Fasting (IF) is not a new concept and has been utilised traditionally in religious ceremonies throughout history. For example, in Ramadam, Lent and Yom Kippur. In contrast when it comes to modern day fasts, they are mainly undertaken by people who want to lose some weight or for health reasons.
What is Intermittent Fasting?
IF is a period of fasting within your diet that cycles between eating with no restrictions then fasting for a period of time with no food, creating a calorie deficit. Put simply, it’s manipulating the timing of eating, such as making a conscious decision to skip a meal or go a certain amount of time without eating.
The reason for its popularity in recent years and its promotion with people like Dr Michael Mosley, it may change body composition through loss of weight and improve an individual’s health with chronic diseases, like high blood pressure, diabetes and high cholesterol.
However, what you may not realise is that you practice some form of fasting every day when you go to sleep, or before a blood test, when you are preparing for an operation or when you have not been so well. For example, you may go to bed at 10pm and your last meal may have been around 7.30pm. When you wake the next morning, maybe around 5.30am, you break your fast with the first meal of the day. Hence, where the term Breakfast was coined.
So, what are the “Ins and Outs” of Intermittent Fasting?
First, let me start by saying Intermittent Fasting (IF) research is young.
And I will follow that by saying that intermittent fasting (IF) has gotten many people great results (when combined with good food choices and exercise).
Furthermore, there is not one definitive intermittent fasting protocol.
So how do you incorporate IF into your lifestyle?
There are many ways you can do this, but these three ways seem to be the easiest:
Skip a meal every now and then or
5/2 Method or
16/8 Method
Skip a Meal:
Skip a meal, every now and then is just that. If you are not hungry and don’t feel like lunch, then don’t eat lunch. You just have to be mindful and prepared that when you do feel like eating your next meal, be it either afternoon tea or dinner that you don’t pig out because you are starving, for example eating a whole packet of Tim Tams. So have a plan in place. Think to yourself
“I don’t feel like eating lunch today, however I will have celery, carrot and cheese sticks with hummus, or a boiled egg with a slice of sourdough when I get hungry”
5/2 Method:
This method has become very popular in recent years with the release of the ‘Fast Diet Book’ that came out by Dr Michael Mosley and Mimi Spencer. It is a form of intermittent fasting and involves; fasting two days a week by reduction of your daily calories (500 calories for women and 600 calories for men). And then eating to your normal, say 1350 calories (or whatever it may be) on all the other days.
It is said to be a less aggressive and less bothersome way of fasting. In addition, the health benefits are said to improve cholesterol and blood glucose levels as well as reduced levels of Insulin-like Growth Factor-1 and a consequent lower risk to age-related cancers.
16/8 Method
This method of fasting involves fasting for 16 hours (including the 8 hours when you’re asleep) and eating only during an 8-hour window. It may support weight loss and improve blood sugar, brain function and longevity. For instance, fast for 16 hours (usually 7pm – 11am the next day but can be whatever you want), then eat during the 8-hour window. And you do this, 2 days a week. Thus, you pick your days so maybe one day during the week and one on the weekend.
It is basically not eating anything after dinner and skipping breakfast - which many people may naturally do anyway. The important thing is to still make healthy food choices that are balanced during that 8-hour window.
It is also recommended that women only fast 14-15 hours, because they seem to do better with slightly shorter fasts. So, if you are a woman you may want to experiment with this.
For people who get hungry in the morning and like to eat breakfast, then this might not work well for you and it may be easier to reverse the method, eat in the morning and fast in the evening.
IF may be a good way to get you started on your weight loss journey. However, there also needs to be another step so you can migrate to a more sustainable way of eating that you can stick to, as this way of eating will not always be sustainable.
Take note: If you do need to take medications with food, then this way of eating is not for you. And you really need to discuss any dietary changes with your doctor.
In addition, If you are also a person that obsesses about your weight or about food, has problems with disordered eating or eating disorders and or has an obsessive compulsive disorder, then stay clear of IF. As this may be a trigger and lead you down a dangerous path.
SO, who should do IF?
If you are generally healthy (making conscious foods choices and exercise regularly), IF might be a helpful tool to shed some extra weight and body fat. It is also a good tool for people who want to stay fit and healthy.
In addition, trying IF from time to time is a good way to practice managing hunger and identifying the feeling of hunger. This is an essential skill for ‘Mindful Eating’.
My experience with IF
Intermittent fasting regularly for me isn’t easy and I am more of a person that will listen to my body’s signals. So, if I am hungry, I will eat and if I am not then I will not.
I know when I have gone for a blood test, had an operation and or had to fast for short periods of time, I have felt nauseated, light headed, frustrated, annoyed and even a little hangry, (not all at the same time but at different periods of time).
What is Hangry? When you are so hungry that your lack of food causes you to become angry, frustrated or both. An amalgum of hungry and angry invented to describe that feeling ...
Therefore, doing this on a regular basis for me does not feel normal. However, If I have had a big binge of meal eating the day before, I find I can eat like a sparrow the next day.
In conclusion
As with anything… this is only ONE approach and may be a helpful tool to some, especially if they are needing to keep blood sugar levels in check.
It will not be right for everyone and that too is O.K. But, since our ancestors ate like this when food was abundant in the spring and not so in the winter months (hunters and gathers), it is most likely not harmful to try. Like mentioned above, research is still new!
If you are eating too much because you are STARVING from the fast, have low energy for prolonged periods of time, are getting headaches, or any other negative side-effects, this approach may not be right for you.
If you are interested, give it a try and see how your body does with it.
IF YOU WANT, try skipping a meal one day this week or try the 16/8 Method of IF. Need help? You can reach me on email, or give me a ring.