Fasting is a common religious practice with roots in ancient tradition. But recent research is bringing to light multiple health benefits associated with intermittent fasting (IF).
Intermittent fasting, abstaining from eating for an extended period of time, has drawn the attention of the weight loss industry because the caloric restriction approach continues to disappoint, showing a poor success rate and high occurrence of weight regain.
IF approaches do included caloric restriction. However, they also include food selection, timing and frequency. These variables lead to changes in eating and sleeping patterns resulting in positive changes to metabolic rhythms which can lead to a reduction in appetite, chronic inflammation, improved cognitive function and a lower risk of chronic disease.
Understanding IF
An article published by Harvard Health explains that food is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, such as bread, rice and sweets, are quickly broken down into sugar, which our cells use for energy. If our cells don’t use all of the sugar, it gets stored in our fat cells. But sugar can only enter our cells with insulin. Insulin brings sugar into the fat cells and keeps it there.
Between meals, provided we don’t snack, our insulin levels will go down and our fat cells can then release their stored sugar as energy. If we let our insulin levels go down, we lose weight. The entire idea of IF is to allow the insulin levels to go down far enough and for long enough that we burn excess fat.
What the Science Tells Us
The science behind IF is encouraging. Findings were presented at the Obesity Society Annual Meeting in the fall of 2016 by a team of researchers from Pennington Biomedical Research Center who concluded that eating for a smaller window of time, approx 8-2 pm can greatly help with weight loss by optimizing metabolic function. This is partially because food is consumed at the time of day when the body’s metabolism is most efficient. Evidence also points to a reduction in the risk for Type 2 Diabetes, improved heart health and reduced inflammation.
Which Approach Is Best?
There are multiple approaches but three of the most common are the 5:2 approach, eating 5 days of week and skipping two, the 12-14 hour break approach, which is eating all meals between a short window and allowing a 12-14 hour break between dinner and breakfast, and the 8-2 pm window approach.
While there are multiple methods and approaches, the best approach is the one that is sustainable for you. Eating your last meal at 2 pm is a bit drastic for most people. So the approach that we recommend is the 12-14 hour break. By taking a 12-14 hour break between dinner and breakfast the next morning you get the metabolic boost of an early dinner without the hunger pangs of a more aggressive program such as skipping days or the 8-2 pm intake approach. Do your best to be totally finished eating by 7 pm and allow at least 90 minutes to 2 hours before going to bed. Fluid are fine but resist the temptation to snack. It defeats the whole purpose.
Initially it will be a challenge, but you will be surprised at how quickly your body adapts to the new eat schedule. All that is required is a strong enough desire to see the program through.
Is IF a Silver Bullet?
IF alone is not sufficient for achieving overall health and wellness. However, a healthy diet scheduled properly, coupled with a sound exercise program could help to throw your program into overdrive. Research shows that exercise amplifies the benefits of IF, that according to an article published in Ageing Research Reviews. Maintaining an IF regimen combined with regular exercise results in long-term adaptations that improve physical, mental and emotional well-being while decreasing the risk of chronic disease.
Why IF is Ideal for Menopausal Women
Recent studies have indicated that intermittent fasting has special benefits for menopausal women.
Menopause causes changes in your metabolism. Typically, the metabolism slows down because estrogen levels fall out of balance. The sudden hormonal shift causes many women to gain weight. Women may also become less sensitive to insulin during menopause, meaning women have trouble processing sugar and refined carbohydrates—a metabolic change called insulin resistance. Insulin resistance often comes with fatigue and trouble sleeping.
Fasting is ideal for women going through menopause because it increases insulin sensitivity which makes your body better at processing sugar and carbohydrates. The end result is a reduction in stubborn excess body fat. And don’t forget, fasting optimizes metabolic function which is exactly what a women needs during menopause.
Caveats
For obvious reasons, intermittent fasting is not for everyone. If you are over the age of 75, under the age of 23, pregnant, suffer from diabetes or any other health condition then IF is not recommended for you. Talk to your doctor before you decide to try intermittent fasting to ensure that you adopt the approach that is best for you.
If you want to achieve better results or learn more about fitness and nutrition we’d love to help design a fitness program tailor made for you.