EDUCATION
Perhaps you have already heard a good bit about intermittent fasting and are somewhat familiar with the practice. Personally, I’ve known about this type of fasting for years but was not convinced I needed to try it. I was concerned it would affect my morning workout performance and I firmly believed there was no way I could ever skip breakfast! I finally gave it a try when I could no longer ignore the research outlining its many benefits.
What is intermittent fasting?
It is a diet plan that doesn’t restrict WHAT you eat but WHEN you eat. Of course, what you eat is very important, but with the fasting technique you follow a strict schedule of when you eat. There are several different ways to intermittent fast but they are all based on choosing a regular time period to eat and fast. You can choose a daily plan of fasting 16 hours a day and eating within an 8-hour window. Another option is to eat regularly 5 days a week and limit your calorie intake to 500-600 calories the other two days of the week.
This technique pairs nicely with the paleo diet and its philosophy. Our bodies were designed to function and even thrive without food for long periods of time as hunters and gatherers. In prehistoric times humans had to work to gather food and it took time and energy to obtain the food needed for survival so their bodies would “fast” between meals allowing their organs to rest in a way our modern dietary schedules do not.
The idea behind intermittent fasting is that in the hours without food the body exhausts its sugar stores and begins burning fat. This pattern of eating is quite a bit different from most Americans who eat throughout the waking hours, which allows the body to obtain its energy from the calories consumed that day rather that utilizing stored fats.
What can you eat?
During your fasting periods, water and zero-calorie beverages such as black coffee and tea are permitted.
During your periods of eating you may consume a normal lunch and dinner, however, don’t allow yourself to fall into the trap of eating more than you would normally at these meals. It may take up to a month before your body becomes accustomed to the practice and by the time you arrive to your eating period you may be quite hungry. I suggest a paleo diet with plenty of high-quality protein, non-starchy vegetables and good fats while avoiding processed foods and grains. Of course, sugary foods and beverages should be avoided. And don’t worry! Research has shown that individuals who grow accustomed to this technique typically stick with it as they begin to see the positive effects to their body both physically and mentally.
The Benefits
Research shows that the intermittent fasting periods do more than burn fat. The metabolic flexibility gained can do wonders for your health! It supports longevity, a leaner body, and sharper mind. Intermittent fasting may even help to protect against chronic disease and age-related neurodegenerative disorders. (1)
Intermittent fasting benefits may include:
Intermittent fasting allows your body to rest, more specifically your liver and pancreas. Everything that enters your body throughout the day must be filtered by your liver. Thus, not eating for 16 hours allows your liver to catch up on toxin removal and even rest and rebuild. (2) The same thing goes for your pancreas as the fasting hours slows its need to produce insulin. (3)
Is Intermittent Fasting safe for everyone?
It should be mentioned that individuals with certain medical conditions should not intermittent fast. Before beginning this practice consult a medical professional to make sure it is safe for you. Individuals who are pregnant or breastfeeding should avoid intermittent fasting. Individuals with Type 1 diabetes should also refrain from intermittent fasting as well as children under 18 and anyone with a history of eating disorders. If you suffer from any endocrine issues including adrenal fatigue, intermittent fasting may cause too must stress on your body and should be avoided.
It is important to understand that each individual's body is different and will respond to intermittent fasting differently.
In my personal experience…
I have found intermittent fasting to be a wonderful wellness tool. I was on the fence about trying it at first, and it took me a good 2-3 months before my body completely adjusted (and yes I was QUITE HUNGRY in the mornings until I became used to the practice). For the first few months my morning workouts were a bit more challenging but as my metabolic flexibility grew I noticed the lack of energy less. Now I can complete a challenging morning weight session or run 6 miles with plenty of energy and no need to fuel up beforehand. I’ve also noticed that my overall inflammation levels have decreased. My skin is clearer and I’m building leaner muscle. Although my goal was not to lose weight, I did lose close to 10lbs, mainly around my midsection. Interestingly enough, once my body lost the excess weight it has maintained the same weight for 6 months. I’ve been intermittent fasting for over a year now and feel amazing. The practice has become part of my daily routine that I plan to continue moving forward.
*Nothing stated above is meant to diagnose, treat, or cure any illness or condition. Consult your healthcare practitioner for further information.
1 - https://www.nejm.org/doi/full/10.1056/NEJMra1905136
2- https://www.sydney.edu.au/news-opinion/news/2020/03/11/how-intermittent-fasting-changes-liver-enzymes-and-helps-prevent.html
3- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230500/
