Is Intermittent Fasting Right for You?
Intermittent fasting (IF) can be an incredibly helpful strategy for boosting brain function, stabilizing blood sugar, and reducing inflammation. Yet fasting isn’t a one-size-fits all tool. By exploring the different IF approaches, benefits, and risks, you can decide which method, if any, is best for you and your unique health scenario.
Common types of fasting:
● TRF. Time-restricted feeding (TRF) is one of the major forms of IF. It involves eating as often as you’d like within a defined period of time, usually between three and 12 hours per day.
● 12/12. This is the least restrictive TRF protocol. It splits the day into 12 hours of eating and 12 hours of fasting, allowing for a fairly normal eating pattern. Still, it may help some people reduce overall calorie intake and improve metabolic health.
● 16/8. This is one of the most popular forms of TRF. The 16/8 method involves fasting for 16 hours and consuming all of your calories within an 8-hour window each day. A similar but slightly more restrictive plan is the 18/6 method.
● OMAD. One-meal-a-day, or OMAD, simply refers to consuming all of your food within one meal each day. While it does have some benefits, this style of fasting may not be practical for most.
● 5/2. This is a type of periodic fasting that involves eating normally for 5 days out of the week, then consuming no more than 700 calories on the other 2 days.
● Alternate Day Fasting. This advanced form of IF calls for eating normally one day, then abstaining from food the next. There is also modified alternate day fasting, which allows a small amount of food (<500 calories) on the “fasting” days. These more restrictive protocols may be tougher to follow long-term.
Benefits of IF:
● Supports digestion and gut health. Fasting activates the migrating motor complex (MMC), a digestive mechanism that sweeps undigested material through the GI tract, improving regularity and preventing bacterial overgrowths. Studies also show that IF lowers gut inflammation to help improve GI disorders like Crohn’s disease and IBS.
● Supports the body’s detox systems through autophagy. Autophagy refers to a “self-eating” process by which cells clean out damaged, old, or abnormal substances. Autophagic activity decreases with age, so IF may be an effective way to enhance longevity.
● Reduces inflammation and oxidative stress. One study showed that those fasting for Ramadan had significant reductions in inflammatory biomarkers. Another study showed that alternate day fasting reduced markers of oxidative stress. Through these mechanisms, IF could help us fight off chronic diseases.
● Boosts cognitive function. Fasting has been shown to boost mental clarity and cognitive performance. It can also prolong the health-span of the nervous system, minimizing risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
● Improves mood. Studies have shown that fasting can have antidepressant effects, which may be explained by an increase in feel-good neurotransmitters in the brain like tryptophan and serotonin.
● Balances blood sugar levels. One study found that fasting decreased blood sugar by 12% and lowered insulin levels by nearly 53%. Other research shows that fasting can reduce the absorption of bacterial toxins linked to insulin resistance and obesity.
● Promotes weight loss. IF has been shown to boost metabolism, enhance metabolic flexibility, and encourage the body to use fat as fuel. However, studies show that calorie restriction is still needed to cause weight loss even when someone is fasting. This means sticking to a healthy diet is key.
While there are plenty of benefits of IF, there are some potential risks to be aware of. Unsurprisingly, going periods without food can cause hunger, which may be accompanied by tiredness and weakness. Some may experience GI issues if trying to fit their normal intake into a smaller time frame. There is also a risk of developing nutrient deficiencies if a variety of nourishing foods are not included in one’s plan. For those that struggle to consume enough protein, vegetables, and healthy fats, restricting their eating window may do more harm than good.
IF is not suitable for pregnant or breastfeeding women, underweight individuals, and anyone who has a history of eating disorders. Those being treated for kidney, heart, lung, or liver issues should consult with their doctor before trying IF.
Women of reproductive age should also be cautious – many experts argue that IF may negatively impact female hormones and fertility. Women should first assess their overall stress load, activity levels, and body fat percentage, then consider starting with a shorter fasting window, if appropriate.
Tips for getting started:
Start slow. Begin by following a 12-hour fasting window, then work your way up to more advanced approaches.
Eat the right foods. It’s a myth that you can still reap the benefits of IF while overloading on calorie-dense, processed foods. Focus on nutrient-dense foods with protein, healthy fats, plenty of fiber, lots of spices, and eating the rainbow.
Hydrate adequately. Your body needs sufficient fluid and electrolytes to thrive when fasting.
Consider fasting cyclically. There are benefits to intermittent fasting for some time, then taking a break. Many people will follow IF during the week, then expand their windows on the weekends.
Find your reason. Are you seeking weight loss, more balanced blood sugar, lower inflammation, or a reset on your eating habits? If you get clear on your “why,” you’ll fast with intention and be more likely to stick with the plan.
