Amongst the current health and fitness trends, intermittent fasting is rising in popularity as more and more people claim to achieve promising results. However, to make the magic of intermittent fasting for weight loss happen, it is crucial to choose the best intermittent fasting schedule for weight loss and be aware of intermittent fasting tips. Furthermore, it is a must to confirm about safety of intermittent fasting with a dietician or healthcare provider and then commence with the right approach.
This article is a detailed discussion of intermittent fasting, including- meaning, benefits, types/schedules, associated challenges, and indications/contraindications.
What is Intermittent Fasting?
Intermittent fasting is an eating pattern or plan that specifies when to eat normally and when to switch to fasting. It is not the same as dieting. Dieting is a short-term attempt at weight loss that involves restricting food or calorie intake.
Intermittent fasting was unknowingly practiced in prehistoric times when humans searched for food and shelter and had to thrive for long hours and even days without food. It has even been a common practice for spiritual or religious purposes. Later on, health and fitness experts found that deliberately practicing intermittent fasting can have many health benefits, and today the majority of people sought-after intermittent fasting to maintain themselves in good shape and health.
Benefits of Intermittent Fasting
Many research studies conducted in rats and humans practicing intermittent fasting have found that intermittent fasting is very advantageous. Although the research is still underway, here are so-far revealed major intermittent fasting benefits:
- Weight management- Intermittent fasting allows people to attain healthy body weight and burn out their body fat deposits.
- Reduced insulin resistance- Insulin is a pancreatic hormone that helps regulate sugar levels in the bloodstream. By increasing insulin sensitivity, intermittent fasting can help keep fasting blood sugar levels under control and thus ensure protection against type 2 diabetes and its health complications.
- Anti-inflammatory effect- Many chronic illnesses including irritable bowel syndrome, arthritis, Alzheimer’s, hypercholesteremia, and asthma are driven by inflammation. Intermittent fasting can help reduce inflammation markers.
- Improved brain health- Intermittent fasting can increase the production of BDNF hormone in the brain which has a role in new nerve cell growth. People can have a sharper mind and a boost in their memory.
- Improved tissue health- Intermittent fasting can reduce tissue damage during surgery and provide better surgical outcomes.
- Improved heart health- With intermittent fasting, resting heart rate, blood cholesterol and glucose level, and blood pressure can be kept within the normal range, required for healthy heart functioning.
- Better physical performance- Intermittent fasting allows weight and fat loss while maintaining one’s muscle mass necessary for one’s healthy physique and better performance in any physical/sports activities.
- Longer life- With intermittent fasting, people suffer from fewer age-related illnesses and other lifestyle-related health issues. Thus, they lead a longer, healthy life.
Additional perks of intermittent fasting are:
- The person decides what to eat, preferably a healthy meal, during non-fasting periods.
- There is no need for tracking of meals and conscious restriction on calorie intake.
- The person has to avoid eating at certain hours of the day or on certain days. This reduces expenses on groceries.
Popular Intermittent Fasting Schedules
The practice of intermittent fasting varies amongst people as per their preferences, their concern, and their body needs. Here are the popular, recommended intermittent fasting schedules or methods:
- The 16:8 fasting schedule (Lean-gain protocol- People either skip the first meal of the day or the last meal of the day to have 16 hours of fasting and 8 hours of eating window. It is popularly known as a time-restricting eating plan.
- The 5:2 fasting schedule- This diet plan involves 5 days per week of normal eating and fasting or calorie intake of not more than 500-600 for non-consecutive, remaining two days.
- The alternate-day fasting schedule- This involves not consuming meals or limiting calorie intake to 500-600 every other day.
- Eat-stop-eat fasting schedule- With this approach, 24-hour fasting is done once or twice a week.
Potential Challenges and How to Overcome Them
It’s not everybody's cup of tea to be consistent in the practice of intermittent fasting. Some potential side effects come along as challenges. They can range from simple to serious. Generally, they are short-lived and experienced only when the body adapts to the intermittent fasting schedule.
The potential side effects or risks include:
- Extreme Hunger. Those who go for intermittent fasting feel very hungry during the fasting period and may end up overeating during non-fasting hours/days.
- A sick feeling. There is nausea, dizziness, weakness, headache, frequent urge to urinate, constipation, fluctuating mood, and insomnia.
- Excessive weight loss in older people. The elderly who are already marginal in their body weight could experience significant weight loss with intermittent fasting and further have low energy levels, poor bone health, loss of muscles, and a weak immune system.
- Health-related dangers in people taking certain medications. It has been found that those who take blood pressure drugs or medications for heart disease are more likely to experience sodium, potassium, and other mineral imbalances which could risk their health.
To overcome challenges faced while practicing intermittent fasting, here are some tips to follow:
- Start with an intermittent fasting schedule that your body can well adjust to and then slowly, over several months, increase the fasting period.
- Inform the doctor about the current intake of medications and if any illnesses before starting intermittent fasting. Stick to the medication regimen, prescribed by a doctor.
- Practice a modified intermittent fasting schedule if sick or need to take medications with food.
- Keep your body adequately hydrated with water and calorie-free beverages.
- During fasting, keep yourself distracted, and during the eating period, have high-voluminous, nutrient-dense foods that taste good but have fewer calories.
- While fasting, avoid strenuous physical activities, have a proper sleep schedule, and avoid taking stress.
Who Should and Shouldn't Try Intermittent Fasting?
Intermittent fasting is certainly not meant for everyone. It is contraindicated for:
- People aged below 18 years and above 65 years
- Women planning pregnancy or childbearing/nursing women
- Type 1 diabetics who take insulin or anyone facing issues with their blood sugar regulation
- Hypotensive patients
- Underweight individuals
- People with a history of disordered eating like bulimia/anorexia nervosa or amenorrhoea
- People who take certain medications like blood thinners, blood sugar-controlling medications, diuretics, or blood pressure-lowering drugs
- People who already have heart, liver, or kidney disease.
Conclusion: Embracing the Magic of Intermittent Fasting
At some point in our lives, we might have done unintentional intermittent fasting. However, some people purposefully practice intermittent fasting in different ways. They take up intermittent fasting as a simple healthy lifestyle strategy plan. However, healthy eating, proper sleep, taking no stress, and staying hydrated also need to be focused upon in their daily routine.
Intermittent fasting may not be beneficial for everyone and poses a different impact on different people. There is no one-size-fits-all form of fasting. If you try one approach and find it helpful to aid in your weight loss and improved health, you may continue practicing it. Still, you must speak with your primary physician before taking up any form of intermittent fasting to avoid potential risks.
FAQs
What are the different types of intermittent fasting?
The different intermittent fasting types are:
- 12:12 (12 hours fasting: 12 hours eating window)
- 14:10 (14 hours fasting: 10 hours eating window)
- 16:8 (16 hours fasting: 8 hours eating window)
- 20:4 (20 hours fasting: 4 hours eating window)/ Warrior’s diet/ One meal a day (OMAD)- the extreme form of intermittent fasting
- 5:2 (5 days of eating window: 2 days fasting)
- Alternate day fasting
- Meal skipping
- Water fasting.
Is intermittent fasting safe for everyone?
No. Intermittent fasting is unsafe for some people. You can check about your safety by consulting your doctor.
Can I exercise while fasting?
Light-impact physical activities are fine. You would feel weaker and tired than normal when doing a workout while fasting. It is advised to take proper rest.
What if I feel too hungry while fasting?
Slow eating; intake of protein and fiber-rich diet during eating period; proper sleep schedule; having busy routine; and stress management are some tips that can help curb hunger during fasting. Dieticians and health experts permit the intake of water and zero-calorie beverages like tea and black coffee during fasting which can also help you not feel hungry during fasting.
Does skipping breakfast harm my metabolism?
Skipping breakfast won’t negatively impact your health unless you eat a healthy meal in the afternoon. However, it would harm your body’s metabolism and rarely lead to long-term weight loss.
How quickly can you see results with intermittent fasting?
The time taken for you to enjoy intermittent fasting outcomes depends on your short and long-term fasting goals, how consistently you follow your practice, and what you consume during your non-fasting period. Within 1-4 weeks, one can experience noticeable weight loss, better energy levels, reduced inflammation, and better blood sugar control. However, long-term results like significant weight loss, improved metabolism, better mental health, improved body composition, and reduced risk of chronic illnesses are only achievable after a consistent 3-6 months of practice of an intermittent fasting schedule.
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