Intermittent Fasting might seem like a fad right now, but it’s been around for longer than most people realize. Our prehistoric ancestors were accustomed to limitations on their meals. They would typically go long hours between eating, then would require lots of energy reserves to hunt and gather for food when the opportunity presented itself.
Today, most of the first world population can and will eat at any time of the day, as food is readily accessible. Many believe that eating within the earlier hours of the day will provide the necessary energy needed to sustain them mentally and physically for their day's demands, whether this means a nutritional meal or an easy grab & go. But are we eating first thing in the morning because we are genuinely depleted of all reserves, or have we just become accustomed to habitual eating?
Intermittent fasting is a type of scheduled eating plan where you typically restrict your normal daily eating to a window of 6-8 hours, without necessarily cutting the calories you would normally consume in a day. Fasting, therefore, ranges from 14-18 hours in a 24-hour period.
So, what does this look like? For example, if you’re following a 16-hour fasting schedule, you’ll have your first meal at 12 pm and the last meal by 8 pm, and if you prefer to fast for 18 hours, you’ll narrow the window down to only eating between 1 pm and 7 pm. It takes a few days for most people to get used to this cycle when they’re first trying it out, so it’s recommended to start by only following the scheduled eating plan every second day for the first week. Thereafter your body should easily adapt to the new hours of eating.
Typically, once you’ve settled into your new eating schedule, your body will go into a metabolic state called ketosis by the 12th hour of fasting. This means that your body has used up all the carbohydrates to burn for energy, and it starts burning fat. During this process, ketones are produced, which is used to sustain your energy. Slowly your sugar cravings should dissipate as your body does not require it for energy anymore.
Intermittent fasting benefits include lowering triglyceride levels, which is beneficial to heart health, reducing blood sugar and insulin levels, which is crucial to fending against diabetes and other chronic diseases, suppressing the hunger hormone Ghrelin, which can assist with weight management; and finally, suppressing inflammation.
With the vast amount of benefits associated with intermittent fasting, it’s clear why it has gained so much popularity over the last few years. People realize that habitual eating is a behavior that can be unlearnt and that it is possible to switch to eating when your body actually requires food. Especially if one follows a high quality and nutritious diet during non-fasting hours, the body should store reserves effectively and not experience hunger pangs during fasting periods.
While a high-quality fasting plan might be an effective weight management program for many healthy adults, it is not a good idea if your diet consists of mainly processed foods. It’s recommended that your diet consists of healthy fats and proteins and includes nutritious vegetables before attempting a fasting schedule. Always remember first to consult your doctor or a registered dietitian nutritionist when considering any major diet adjustments. Intermittent fasting is not recommended for those with diabetes, pregnant or breastfeeding women, or people with a history of eating disorders.
A well-balanced, high-quality diet limited in refined carbohydrates and combined with a well-rounded exercise routine remains the most recommended way forward. Always listen to your body as it tends to be the most accurate guide as to whether your diet is in line with your lifestyle demands.