What to know about intermittent fasting

Intermittent fasting is a tailored eating schedule that restricts the opportunity to eat outside specific timeframes. In this article, a medical weight management specialist explains the benefits and possible drawbacks of intermittent fasting.

What is intermittent fasting and what can it do?

Intermittent fasting means that someone abstains from eating within specific intervals or periods. Intermittent fasting works by limiting overall caloric consumption. When the body doesn’t have any new food to digest and extra calories to power it, after some time it will start to burn through stores of sugar and fat that would have built up prior. This means that intermittent fasting can be an option for those who need to lose weight, manage their cholesterol, or lower their blood sugar.

It also has further potential benefits such as improving gut health, lowering blood pressure, and improving the quality of sleep (if fasting commences well before before going to sleep).

People with diabetes are not recommended to adopt intermittent fasting if not advised to do so by their doctor, but research has shown that studies with patients with type 2 diabetes trying intermittent fasting had promising results, with lowered levels of fasting glucose, fasting insulin, and leptin, and even leading to remission.

What are the different ways to intermittently fast?

There are many ways to approach intermittent fasting, and people can explore different methods and customise the plan in order to find what schedule they’re most comfortable with and what works for them. Some popular intermittent fasting plans include:

• 5:2 – restricted eating of around 600 calories for two days of the week, and a normal diet for the other five days.
• 16:8 – a daily restricted diet where any eating can only occur within an eight-hour window, and the other 16 hours are to be fasted.
• Alternate days – normal eating one day, and a complete fast the next day (one day on, one day off).
• Whole-day fasts – also known as eat-stop-eat, where one day (or more) is completely without food.

Are there downsides to intermittent fasting?

Starting intermittent fasting can be daunting, and as the body adjusts to the new eating plan, it is not uncommon to struggle with hunger pangs. Other possible downsides and struggles for those starting with intermittent fasting are feeling lightheaded and weak, a lack of energy, difficulty concentrating, and a loss of lean muscle mass.

However, recommendations for those willing to undertake the task include:

• Staying hydrated and drinking a lot of water and calorie-free drinks like teas keep regular levels of sodium and electrolytes
• Don’t dwell on food and eating, and divert attention to work, tasks, hobbies, and crafts.
• When fasting, don’t expend too much energy by doing intensive physical activities. Brisk walks and yoga may be more suitable as relaxing and soothing activities.

What can you eat when not fasting or restricted?

The key is to eat moderately and healthily when not fasting – intermittent fasting won’t work if there is overindulgence in junk foods or eating too much outside of the fasting. Fasters will still have to adhere to healthy diets and normal portion sizes. Incorporate nutrient-dense foods that are high in fibre, protein, and unsaturated fats like eggs, lentils, and nuts to ensure that each meal is balanced and impactful. Eating foods that are high in volume but not in calories like popcorn, watery fruits and vegetables can help promote a feeling of fullness.

If you are struggling with weight management, you can consult a specialist on Top Doctors.