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Intermittent Fasting

by Sudha Chandrasekaran
(Coimbatore, India)


Photo courtesy: Unplash


Food is the power source for your body. But the tricky part lies in getting the right amount of nutrients and calories. Intermittent fasting is gaining lot of popularity these days with people who are keen on losing weight or improving their health. ..

How do we view this? Is it a passing craze or is it a smart strategy? What exactly is intermittent fasting? It is a plan of eating that oscillates between eating at a fixed time to that of abstaining from food.

Daily intermittent fasting refers to the restrictions in eating to a certain number of hours every day. The length and duration of which depend on the specific plan that is followed. Several are the advocates of Intermittent fasting with slight variations in the way it is practiced. Two common methods are 16/8 method and 14/10 method.

Fasting for 12 hours a day The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window. Many people find that a moderate fast, finishing all food by 7pm and then waiting until 7 or 8am the next day before eating breakfast can offer a more sustainable approach, while still reaping some of the perceived benefits.

The 16:8 diet is a common method that means fasting for 16 hours per day, leaving an 8-hour window for eating- between 9 a.m. and 5 p.m. or between noon and 8 p.m.

14:10 method: is fasting for 14 hours a day and eating only during the remaining 10 hours- eating between 10 am and 8 p.m.

Daily intermittent fasting can also be termed as time restricted eating. Thus, a major goal of fasting, specifically time-restricted eating is to reduce the time spent eating in the day by extending the overnight fasting period. In this type of fasting, people usually finish their evening meal by 8 p.m. and then skip breakfast the next day and directly eat their lunch.

Fasting for 2 days a week More intense intermittent fasting plans follow the so-called 5:2 approach. You eat normally for five days a week and reduce calorie intake on the other 2 days and cut calories by at least 75%. One non-fasting day is a must between fasting days. Studies report that this type of diet reduces the insulin levels and there seems to be marked improvement in the insulin sensitivity amongst those who participated in this study.

Alternate day fasting: means a complete avoidance of solid foods on fasting days, while some allow up to 500 calories. On eating days, people often choose to eat as much as they want. This type of fasting may not be feasible in the long run.

Yet another type of Intermittent Fasting is weekly 24-hour fast: Fasting totally for a day or two, once a week is called Eat-Stop-Eat diet. This type refers to going without food for 24 hours at a stretch. It may be fasting from lunch to lunch or breakfast to breakfast. People who practice this plan are allowed to have liquids such as tea, water, and any other calorie-free drinks during the period of fasting. People are advised to go back to regular eating patterns on the days they are not fasting. This type of fasting results in the reduction of person’s total calorie intake but has no restriction on the type of food that the person takes. 24-hour fast may result in tiredness, headaches and minor irritations but these side-effects seem to wean away gradually as the body adapts to the new pattern.

The Warrior Diet: This is an extreme type of intermittent fasting. It involves eating very little, usually just a few servings of raw fruit and vegetables, during a 20-hour fasting window, then eating one large meal at night. The eating window is approximately 4 hours.

A normal diet is encouraged with no restrictions whatsoever during non-fasting days.

The underlying fact behind this Intermittent Fasting is that after abstaining from eating a period of time, the body switches from the readily supply of energy available from food to burning its fat stores. The point at which a person feels the pinch will depend on the energy level; the time of the last meal; and the stored amount of glycogen that is present. All of which means it may take as much as 12-36 hours without food.

However, it is not possible to gain by this plan if high –energy and high- calorie foods are consumed during this period. Ideally, follow a varied, balanced diet including fruit, vegetables and whole grains along with some lean meat and fish. Drinks permitted during this period include black coffee, unsweetened and herbal tea, water and other zero-calorie drinks.

The next question is whether this fasting aids weight loss and whether this fasting is sustainable.

Studies suggest that intermittent fasting is effective at promoting weight loss as a calorie-counted diet for those who are overweight and obese. Alternate day fasting is proving to be helpful in the process of weight reduction amongst overweight individuals. Much of the emphasis of these diets is on the fasting stage, but in order to be safe, effective and healthy, the food consumed during your 'eating window' needs to be of high nutritional value.

Some of the science-backed benefits of intermittent fasting include a reduced risk of cancer and heart disease; extended life span; protection against age-related diseases including chronic pain syndrome; protective effect against cognitive decline; improved resistance to stress and disease; and an increase in the number of beneficial bacteria in the gut.
Cons:
It is to be however noted that while intermittent fasting is beneficial in some ways, it is not suitable for everyone. It may not be feasible for all especially for those with health issues. It is advisable to talk to your doctor first if you: are over 65;are still in the growing stage; have low blood pressure, diabetes, heart, liver and kidney ailments; or if you are on medications that include blood thinners, blood pressure tablets, diuretics and the like; or are pregnant or nursing, or have an eating disorder….;

There are unwanted effects in people with low weight who undertake this type of fasting. Some of these undesirable effects are mood changes; extreme pangs of hunger; binge eating; overeating on days of no fasting; extreme tiredness; getting angry and upset very often an; confused thinking etc…It is always better to make changes gradually over a period of time rather than drastic changes within a short period. This could possibly lessen the side effects. Men and women are affected differently by intermittent fasting. Women may need to take a more gradual approach in order to reduce possible negative side effects on reproductive health, bone health, and overall well-being.

This being said this approach’s success depends on the individual’s determination to hold on to this type of fasting. It is down to how well one can adapt to the eating patterns in the longer term.

Benefits of intermittent fasting are derived from:
Staying hydrated; drinking lots of water and calorie-free drinks, such as herbal teas, throughout the day; avoiding thinking about food; staying away from strenuous activities; indulging in yoga; relaxing and resting; and other distractions. If there is a possibility of consuming some food during the fasting period, it is better to eat food rich in fibre content, protein and healthy fat. These types of foods help in keeping blood sugar levels steady and prevent nutrient deficiencies. It is advisable to eat high-volume and low-calorie foods like raw vegetables, popcorn, and fruits with a good amount of water content, such as grapes and melon. Also using of garlic, herbs, spices and vinegar freely during cooking is suggested. This may help in reducing pangs of hunger.

It is however of utmost importance that we consult a doctor before starting on Intermittent fasting. But it is to be kept in mind that one plan does not suit all individuals.

It is a trial-and-error method that is to be tested by the individuals themselves and find out which type of plan suits them the best. Research points out to the fact that intermittent fasting shows a greater adherence over longer periods as compared to the reduction of calories in the diet.
Several are the benefits and drawbacks to this type of fasting, but it is very popular these days as people are willing to go to any extent to extend their lifespan.

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