What is Intermittent Fasting?
Intermittent fasting (IF) is a strategy that can prepare you for a successful life-changing extended fast (a block or water fast) as well as transform your hormonal health and even break through weight loss resistance.
Daily Intermittent Fasting or Time Restricted Eating can be the most effective tool you have for hormone optimisation and also restoring digestive health. IF, coupled with periodic block fasting can have a major anti-ageing impact.
Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. It doesn't prescribe specific foods to eat but rather focuses on when you should eat them.
There are two common types of Intermittent Fasting,
Alternate Day Fasting, or the 5:2 weekly fast.
Eat what you like every other day, or 5 days a week
Eat nothing every other day, or 2 days a week
Modified version: Up to 600 calories on fasting days
Other modified version: eat 20-25% of what you eat normally on fasting days
Daily Fasting/Time Restricted Eating
Restricting your daily eating window to a certain number of hours
Can be 10, 12, 14, or 16 hours fasting every night.
8 of this time is usually spent sleep – a natural fasting time
The current fad is 16 hours – eat within an 8-hour window
Historically, 14 hours fast and 10 hours eating is more well-known
People often use intermittent fasting for weight management, as it can help control calorie intake and improve metabolic health. The idea is to allow the body to tap into stored energy (glycogen and, eventually, fat) during the fasting period. When the body burns its own fat there is a very steady release of glucose and insulin that moves the glucose into the cells. Following the principle of eating less often, the body will feed from its own fat stores and not have glucose and insulin spikes as it does after eating.
It’s not recommended to begin with a long fast, you have to work up to that efficiency in the cells. Be patient and work your way slowly to a smaller eating window. As you become more fat-adapted, you will burn more fat for energy, and you will be able to fast for longer periods of time. Eat until you are full.
Remember, eating enough in the scheduled window will not lower your metabolism. Restricting calories will make the body think it is starving, and will start to conserve energy by lowering your metabolism. Get the calories in, just eat between your eating window.
The key is consistency and finding what works for your schedule and lifestyle.
Before you consider Intermittent Fasting
Intermittent fasting is not for everyone. People who are underweight, or have eating disorders shouldn’t fast. Neither should women who are pregnant, trying to get pregnant, or breastfeeding. Certain medical conditions can be worsened and people taking certain medications can be prone to side effects with intermittent fasting as well. I always advise to seek guidance from a healthcare professional.
Conclusion
Diving into the world of intermittent fasting unveils a transformative approach to health and wellbeing. This method, more of an eating pattern than a conventional diet, shifts the focus from what you eat to when you eat.
As we navigate modern food abundance, intermittent fasting draws inspiration from our ancestral eating patterns, introducing flexibility into our daily routines. Methods like 16/8 or 5:2 offer customised fasting windows, catering to diverse lifestyles. Yet, this approach is not a universal remedy. The challenge lies in adherence, as some may find it difficult to sustain fasting periods, risking overeating or discontinuation and Health considerations are paramount.
Success in intermittent fasting hinges on finding a balance that works for you. It's not just a trend; it's a lifestyle choice. So, before embarking on this journey, consider your health status, consult with my team of experts, and ensure you have a robust support system in place.
