Intermittent fasting is not a diet, but rather, a pattern of eating that alternates between eating and fasting. Fasting for a period of time gives the body a break from utilising energy for digestion and in turn, can focus on deeper levels of maintenance and rejuvenation of cells in your body. Intermittent fasting wholly focuses on when to eat vs. what to eat. Many people utilise intermittent fasting for its weight loss benefits, and in doing so, it is important not to overeat in the hours or days that you are eating.
Fasting is a natural part of life. In fact, it is much more common in the natural world, as well as in our history as humans, to fast from time to time or even for extended periods of time, rather than eating consistent meals throughout the day. Some studies even suggest that snacking or eating very often harms your health and raises your risk of diseases. For example, one study found that a high-calorie diet with numerous meals caused a substantial increase in liver fat, indicating a higher risk of fatty liver disease. Additionally, some observational studies show that people who eat more often have a much higher risk of colorectal cancer.
To get the full benefits of intermittent fasting you should fast for a minimum of 15 hours per day. You may also consider to extending the 15 hour fast to 18 hours which is even more beneficial for cellular regeneration. You can structure this in a way that best suits your lifestyle. Sometimes people do intermittent fasting for a few months at a time. Others make it part of their lifestyle.
Some helpful tips on intermittent fasting include:
• First, decide whether intermittent fasting is the right path for you. Please note that intermittent fasting is not for everyone. Do not start intermittent fasting if you are trying to conceive, currently pregnant or breast feeding. Additionally, if you have a medical condition, take medications, have a history of amenorrhea (absence of menstrual cycle), eating disorders, or are underweight, DO NOT fast without seeing a healthcare provider or your doctor.
• Then, decide what kind of intermittent fasting is right ( e.g. 10hrs, 15hrs, 18hrs etc) for you and mentally prepare for your start.
• Set alarms for when you’re allowed to eat and when you should stop
• Let friends and family know of your new schedule so they understand and can help support you
• If you decide to try intermittent fasting, keep in mind that meal quality is crucial. It’s not possible to over eat or binge on junk foods during the eating periods and expect to lose weight and boost your health, so do not over eat during your period of eating, ensure you follow a healthy meal pattern. Eat a balance of lean protein, vegetables, fruits, smart carbs and healthy fats while avoiding sugary and processed snacks.
Benefits of Intermittent Fasting
• In extended fasting periods experienced during intermittent fasting, several things happen in your body; your body has energy to rejuvenate on deeper cellular and molecular levels. For example, your body adjusts hormone levels to make stored body fat more accessible and easily utilized.
• Intermittent fasting can result in fat and/or weight loss and sometimes muscle gain. Some people believe that when you fast, your body starts burning muscle for fuel. On the other hand, studies indicate that intermittent fasting is better for maintaining muscle mass. Notably, intermittent fasting is popular among many bodybuilders, who find that it helps maintain muscle alongside a low body fat percentage.
• Intermittent fasting induces a cellular repair process called autophagy, in which your cells use old and dysfunctional proteins for energy. Autophagy may help protect against aging, cancer, and conditions like Alzheimer’s disease. Thus, fasting has several impressive benefits for your metabolic health.
• Intermittent fasting brings about changes in gene expression, specifically related to longevity and protection against disease (immunity).
• It also has major benefits for metabolic health, such as improved insulin sensitivity. Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type 2 diabetes.
• Intermittent fasting may reduce “bad” LDL cholesterol, blood triglycerides, oxidative stress, inflammatory markers, blood sugar and insulin resistance — all risk factors for heart disease.
• Intermittent fasting helps boost the brain health by elevating levels of brain hormone, brain-derived neurotrophic factor (BDNF) and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease.
Hunger is the main side effect of intermittent fasting. You may also feel weak and your brain may not perform as well as you’re used to. This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.
What’s more ? Intermittent fasting is far from unhealthy — and may offer numerous health benefits for your body. You can experiment and pick the time frame that best fits your schedule.
By Homeopath Oluwafunmise
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