To Fast or Not to Fast

I love to eat. Years ago, I thought I would try to fast without really knowing anything about how to do it or when to do it. I got up one morning and thought I won't eat till 5. By noon, I was falling apart. I learned many years later that I'm hyperglycemic so not eating rendered me a zombie. No energy, emotional and HUNGRY. So, what is Intermittent fasting, how do you do it and what are the benefits?

Intermittent Fasting (IF) is an eating pattern that alternates between periods of eating and fasting. Unlike traditional diets that focus on what foods to eat or avoid, intermittent fasting primarily deals with when to eat. It doesn't prescribe specific foods but instead concentrates on when you should consume them.

There are several popular methods of intermittent fasting, and individuals often choose the one that best fits their lifestyle and preferences.

Some common approaches include:

1. 16/8 method: Also known as the Leangains protocol, this method involves fasting for 16 hours each day and restricting your daily eating window to 8 hours. For example, you might eat between 12:00 PM and 8:00 PM and fast from 8:00 PM to 12:00 PM the next day.

2. 5:2 diet: This approach involves eating normally for five days of the week and significantly reducing calorie intake (around 500-600 calories) on two non-consecutive days.

3. Eat-Stop-Eat: This method involves a 24-hour fast once or twice a week. For instance, you might fast from dinner one day until dinner the next day.

4. Alternate-day fasting: This approach alternates between days of regular eating and days of fasting or consuming very few calories.

Intermittent fasting may offer various health benefits, including:

• Weight loss: By reducing the eating window or calorie intake, many people find it easier to create a calorie deficit, leading to weight loss.

• Improved insulin sensitivity: IF may help regulate blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes.

• Cellular repair and autophagy: Fasting periods may stimulate autophagy, a process where cells remove damaged components, promoting cellular repair and longevity.

• Heart health: Some studies suggest that intermittent fasting may contribute to cardiovascular health by improving cholesterol levels, blood pressure, and other risk factors.

• Brain health: There is emerging research indicating that intermittent fasting might have neuroprotective effects and could potentially reduce the risk of neurodegenerative diseases.

While many people benefit from intermittent fasting, it's essential to recognize that individuals respond differently to dietary approaches. What works well for one person may not be suitable for another.

Considerations:

• Nutrient Intake: During eating periods, it's crucial to focus on nutrient-dense foods to ensure that the body receives essential vitamins, minerals, and other nutrients.

• Potential for Disordered Eating: Intermittent fasting may not be suitable for individuals with a history of eating disorders. It's important to approach fasting with a healthy mindset and avoid extremes.

• Energy Levels and Performance: Some individuals may experience fluctuations in energy levels or changes in physical performance during fasting periods. Athletes and those with high physical activity levels should consider the timing of their eating window to support performance.

• Health Conditions: People with certain medical conditions, pregnant or breastfeeding women, and those on medications should consult with a healthcare professional before starting an intermittent fasting regimen.

Timing is everything

A recent study found that people who ate dinner after 9 p.m. may have an increased risk of suffering

from a stroke or mini stroke. The study of 100,000 participants was conducted over seven years. Participants tracked their meal times and researchers monitored their risk of cardiovascular disease. A third of participants ate their dinner before 8 p.m. and another third after 9 p.m. Those who dined after 9 p.m. were 28% more likely to suffer stroke. In fact, for every hour after 8 p.m. that someone ate their dinner, their chances of having a stroke or a transient ischemic attack (TIA), in which blood supply to the brain is only briefly interrupted, increased by 8%.

According to the Mayo Clinic, A TIA is a period of a few minutes during which people have similar symptoms to that of a stroke, but it doesn’t cause permanent damage. Around 1 in 3 people who suffer a TIA will have a full-blown stroke. 

Additionally, eating late creates risks because digesting food later raises both blood sugar and blood pressure, the researchers explained.  Higher evening blood pressure potentially damages blood vessels over time and raises the risk of heart attack or stroke. 

That said, people who ate dinner after 9 p.m. didn’t see the same coronary heart risk as with stroke.

Researchers found that women were more affected by late dining hours than men, noting that women also made up 80% of the study cohort.

TIP: How to intermittent fast without really trying.

Eat dinner early. Try to have dinner by 6pm. Don't snack through the night. Drink water or herbal tea in the evenings (non caloric things). Upon awakening, drink water before you get out of bed. Get ready for your day then have breakfast/coffee no earlier than about 8:30am or so, without even trying, you will have fasted for 14 hours. Personally, I have found this is the only way I am able to fast. It's seems to be an easier way to manage the hunger issues associated with fasting.

Intermittent fasting can be a healthy and sustainable approach for many individuals, particularly when done mindfully and with attention to overall nutritional needs. However, it's essential to approach fasting with an understanding of individual variability (find what work for you) and to consult with a healthcare professional or a registered dietitian, especially if you have underlying health concerns.