Have you ever fasted? As a health and wellness coach, I often am asked about intermittent fasting including what is it exactly, is it beneficial to health, how do you do it, what are the cons, and should everyone do it. So let’s dive in to find out.
What is Intermittent Fasting?
Fasting is when you stop eating for a certain period of time. Some people do it for health reasons, and others do it for spiritual purposes such as during Lent. Intermittent Fasting is fasting with a definite plan of when you will eat and when you will not.
You are probably already doing some type of fasting when you sleep at night. You stop eating after dinner and then don’t eat again until breakfast.
What are the Benefits of Fasting?
Some scientists and doctors believe going 12-16 hours without food is beneficial for your health for various reasons. Here are just a few:
*Allows digestion to process more efficiently since nothing new besides water is entering your body.
*May help people with Irritable Bowel Syndrome (IBS) or Irritable Bowel Disease (IBD) such as Crohn’s or Ulcerative Colitis; research is inconclusive and mixed, but some studies found it may help improve the health of the gut microbiome and motility. Plus, smaller meals help reduce symptoms like bloating if caused by excess food and gut inflammation. But it depends on the type and cause of IBS you have.
*Some people use IM to lose weight. Since you’re eating fewer meals, the hope is less calories. You just have to be sure you don’t gorge yourself on the meals you are eating. But there has been evidence showing less insulin during fasting, lower blood sugar levels, and lower levels of norepinephrine which will increase the breakdown of body fat, making it easier for your body to use fat for energy, rather than just storing fat. This also may help reduce the risk of developing diabetes type 2.
*May help reduce oxidative stress and inflammation, including inflammatory blood level markers, which is one factor contributing to premature aging and chronic health diseases like arthritis, Rheumatoid Arthritis, Multiple Sclerosis, Psoriasis, heart disease, and more.
*It may help improve several risk factors for heart disease: blood sugar levels, blood pressure, triglycerides, LDL (bad) cholesterol, and total cholesterol.
*When fasting, the cells in your body start removing cellular waste – this process is called autophagy. Some scientists believe this may provide protection against cancer or neurodegenerative diseases like Alzheimer’s disease, Parkinson’s, and Huntington’s Disease.
*Promotes growth hormones that help with anti-aging.
*Brain health and moods– reduction of inflammation as noted above; may increase growth of new nerve cells, may increase a brain hormone called BDNF which may be involved in depression. Some people who fast regularly note mental clarity when they do.
*Research in rodents has shown that IM extends life span 13%.
Are There Disadvantages of Fasting?
Yes, you may experience hunger, headaches, fatigue, insomnia, irritability, anxiety, nausea, loss of concentration, and constipation. Usually these go away after a few weeks once your body becomes accustomed to fasting.
However, if you fast too long and too often, you can lose muscle mass.
And if you restrict calories too much, your body’s metabolism may slow down and store fat because it thinks you’re starving. This may cause you to gain weight once you return to even a normal healthy way of eating.
If you fast too much, you’re reducing the nutrients you consume which may lead to nutritional deficiencies and malnourishment.
So remember, when fasting you still want to consume adequate amounts of proteins, complex carbs, healthy fats, fiber, vitamins, minerals, and antioxidants.
How Do You Intermittent Fast?
The easiest way to begin is to stop eating 2-3 hours before bed and then not eat until breakfast the next morning. So if you stop eating by 7 pm and don’t eat until 7 am, that’s 12 hours.
There are more specific guidelines if you want to extend your window of fasting such as the 16:8 method. Basically in this type of fasting, you do not eat for 16 hours and then eat all your meals the next day in an 8-hour window. Example, you’d eat dinner by 7 pm and then the next day you wouldn’t eat your first meal until 11 am. Then you’d finish your last meal of that day by 7 pm.
Another method is the 5:2 method in which you eat normally for 5 days, then restrict calories and your eating window for 2 days.
The OMAD (One Meal a Day) plan is when you only eat once a day. Other people might fast for one whole day. The alternate-day fasting plan is when you eat normally one day and fast or have one small meal the next day.
When fasting, some people simply drink water and eat nothing during the fasting window. Others will drink bone broth. Others may drink liquids and include some type of fat like coconut oil or coconut milk or heavy cream or ghee in the beverages. This helps reduce the stress of digesting food but still provides amino acids and fat to support muscle and body mass. Plus, it helps reduce hunger and cravings.
How Often Should You Fast?
This varies totally for each person. Some people practice intermittent fasting once or twice a week. Others do it daily. Some only do it at certain times of the year such as when the seasons change. Others use it for spiritual purposes to spend more time focusing on the Lord, praying, and studying the Bible instead of eating. It’s up to you, though, and your body and medical condition.
Who Should Not Fast?
You need to listen to your body – it will tell you if you should do this according to how you feel. If you have extreme symptoms like headaches, fatigue, weakness, brain fog, shakiness, and severe constipation, your body is probably telling you to stop fasting. But if you also have any kind of chronic health condition like diabetes, pre-diabetes, gastroesophageal reflux, kidney stones, thyroid conditions like Hashimoto’s, or other autoimmune conditions such as Irritable Bowel Disease or Celiac Disease, please consult your own medical practitioner before fasting. In addition, intermittent fasting is probably not wise for anyone who is pregnant, breastfeeding, under 18 years old, has diabetes type 1, is underweight, or has or has had an eating disorder. But consult with your own doctor.
So I hope that was helpful in explaining what Intermittent Fasting is. Do your own research and see if this is something you feel might be beneficial for your health goals.
I am a National Board Certified Health and Wellness Coach and help women over 40 who have digestive issues (like bloating, constipation, diarrhea, and acid reflux), fatigue, brain fog, weight issues, and thyroid and autoimmune conditions. As a team, you and I will work together as we focus on nutrition and lifestyle factors to help you decrease your symptoms, have more energy, think clearer, and fit into those favorite jeans again. You can do this! You just might need some help from someone who’s been there herself and worked with clients – helping guide, support, and encourage you each step of the way. Contact me here to set up a free strategy session to see how we can work together. — Leah Cheshire, NBC-HWC
