Intermittent Fasting: What You Need to Know Before You Try It

There is a lot of talk around “intermittent fasting”. Here is a quick run down of the potential benefits of intermittent fasting (IF) and what things to consider before jumping on the bandwagon.

‍

But first…

‍

What is intermittent fasting?‍

‍

Intermittent Fasting (IF) or Time-Restricted Feeding (TRF) can also be thought of as a “prolonged nightly fast” and is a shortened window of time where a person consumes calories from food and beverages, usually fasting for 12-16 hours (i.e. 8pm-8am or 7pm-9am). Arguably, most people would benefit from a 12 hour eating window as we have become accustomed to having food always at our fingertips.

‍

‍

Proposed benefits of fasting

‍

Longevity, Aging & Disease: Fasting is gaining popularity due to its benefits on brain functioning and autophagy, our body’s way of cleaning out damaged cells so that our body can make new, healthier cells.

‍

Metabolic Health: Fasting has also been shown to aid in reduction of blood glucose and increased insulin sensitivity. Fasting has also shown to alter appetite-regulating hormones, such as leptin (our satiety hormone!) Weight loss can occur with intermittent fasting, but only if you're in a caloric deficit, just like non-time restricted eating.

‍

Circadian Rhythm: Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. The time of day can play a major role in metabolism and hormone secretion patterns as well as physical coordination and sleep. Consuming food earlier in the day may help with sleep quality, blood sugar control and digestion.

‍

Digestive Health: Gastric emptying and blood flow are greater during the daytime, metabolic responses to glucose are slower in the evening. Intermittent fasting can allow for a period of bowel rest. Some studies have shown that IF may increase beneficial bacteria such as Lactobacillaceae, Bacteroidaceae and Prevotellaceae.

‍

‍

Those Who Should Not Fast or Fast With Caution:

‍

1. Some individuals with diabetes (especially insulin-dependent), metabolic syndrome or recurring hypoglycemia.

‍

2. Frail or underweight individuals.

‍

3. Those with irregular ovulation and/or menstrual irregularities.

‍

4. Those who are pregnant or breastfeeding.

‍

5. Individuals with a history of eating disorders or disordered eating patterns.

‍

‍

A FEW REMINDERS…

‍

While we don't think fasting is a necessary health protocol, individuals who are interested should work with their healthcare practitioner to determine if and what type of fasting routine is appropriate as fasting is certainly not recommended for everyone.

‍

Some studies indicate that time restricted feeding (TRF) may be easier to maintain long-term compared to other forms of fasting.

‍

Note: We have very limited research on fasting in women as most IF studies are performed on males, who tend to be less hormonally sensitive to food scarcity than women.

‍

If you feel that intermittent fasting might be a good idea for you, here’s how to get started:

• Start by eating within a 12 hour window
• Stop eating at least an hour before bed
• Incorporate balanced meals throughout the day (the goal is not to starve/restrict all day and then binge on food when your fasting window is over)

‍

And again, please understand that  fasting is NOT a necessary protocol for fat loss or health improvements.

‍

Need help optimizing your protocols to reach your health and fitness goals? Let us help by putting an expert in your corner to help you get there faster and maintain that progress for life! Learn more about our online health coaching by clicking here!