Is intermittent fasting for you?
There is a lot being written about intermittent fasting (IF).
Let me start by saying IF is not for everyone.
Research has shown that the people who shouldn’t fast are;
Pregnant and breastfeeding women (1)
Under 18’s. Fasting is not recommended for those in periods of rapid growth (2)
If you have a liver disease such as cirrhosis (3)
If you have suffered with an eating disorder (2)
If you take any GP medication particularly if it needs to be taken with food, you must discuss with your GP whether it is appropriate for you to fast (6)
If you are taking medication for diabetes you need to discuss with your GP if fasting is suitable for you. Fasting reduces blood sugar (BS) and diabetes medication does the same thing so you may find your BS is too low (6)
Otherwise maybe IF is for you
The benefits are numerous;
Blood sugar and insulin regulation is improved.
There is an increase in the feel good hormone serotonin and a reduction in anxiety helping to keep us emotionally balanced (4)
For some people is can help to balance hormones (7)
There is likely to be weight loss. You start to burn fat and hunger signals are improved. Therefore hunger and craving are reduced
Fat burning gives more constant energy, helping to relieve fatigue and giving you more constant energy encouraging more physical activity
It can improve concentration
Fasting stimulates autophagy, cell repair. It helps to fix damage cells and DNA and initiates waste removal
There is a possible reduction in inflammation
It can slow downs aging (5)
What are the possible side effects?
Hunger. This sounds obvious, but hunger when fasting is possibly something you haven’t experienced before. Most of us have a hunger pang and eat.
Hunger comes in waves, if you are feeling hungry have some water or a herbal tea. Try and distract yourself. The hunger will pass.
Fatigue: When you first start to fast you may feel extra fatigue. This is because your body has to be trained to access the energy in your fat stores. This is why you need to increase the periods of not eating slowly. You need to train your body to encourage metabolic flexibility. The switch between glucose burning and fat burning.
Make sure you are hydrated. If you feel dizzy or have a headache, try 1/2 teaspoon of Himalayan salt in some bone broth. Listen to your body. Go slowly. Stop fasting if the fatigue is persistent and try again another day.
Constipation: If you are eating less you will have less food to pass through your system. However when you break your fast ensure you are eating enough fibre in the form of vegetables and maybe one portion of fruit to keep your bowels regular. If constipation persists then psyllium husks are a gentle help.
Here are some tips to start IF (4)
Please don’t just decide to fast for 24hrs. You will make yourself feel terrible
Start by making some changes to your diet. It is very hard on your body if you eat a highly processed food diet and try to fast.
Try to mainly eat protein and vegetables and try to cut out wheat and gluten containing grains. If you can, eat grass fed meats and organic vegetables
Eat the rainbow of vegetables each day. This insures a good selection of phytonutrients and antioxidants which are anti aging.
Only eat one portion (a closed fist is a portion) of low sugar fruit per day such as berries, apple, and pears. Fructose the sugar in fruit, is only broken down by the liver. When your liver is working hard to break down fructose you are not fat burning (5)
Start to get use to fasting by cutting out snacks between meals
Start to exercise before meals so your body gets use to exertion on an empty stomach. Exercising on an empty stomach burns glucose and helps to trigger fat burning
Try to include some form of movement each day. Walking upstairs, getting off the bus one stop early, gardening for example
Try to fast over night for 12 hours. This means nothing between dinner and breakfast
Start to extend the over night fast slowly maybe in 30 minutes intervals. It may be preferable for you to eat when you get up then eat lunch later and later and eventually skip dinner.
Aim for a fasting window of 18-20 hours 3-4 times per months (5)
Hydrate during fasting, with water, black tea and coffee, green teas and herbal teas. The catechins in green tea help to suppress the appetite (6). Home made bone broth with a little salt is also a good alternative (6).
Break your fast gently. Maybe start with a little full fat yoghurt and kefir, then 30-60 minutes later have a healthy meal and eat to satiety.
What switches off fasting?
Alcohol
Milk and sugar in tea or Coffee
Snacking, even a small snack
Fizzy drinks. Diet drinks may not switch off fasting, but the research suggests that sweeteners may not be beneficial to our health (8)
Kefir & Kombucha
My offer to you
Fasting has helped me to manage my weight and my IBS.
If you are interested in fasting and would like some support and guidance then I would be happy to discuss with you in a free 30 minute consultation.
If you have been a client with me and have completed your programme then please feel free to book a free consultation to discuss fasting.
You can cut and paste the below link into your browser to book
https://l.bttr.to/SGT1k
References
1 https://nutrition.org/fasting-during-the-second-trimester-of-pregnancy-may-be- particularly-harmful/
2 https://health.choc.org/intermittent-fasting/
3 Mohamed SY, Emara MH, Hussien HI, Elsadek HM. Changes in portal blood flow and liver functions in cirrhotics during Ramadan fasting in the summer; a pilot study. Gastroenterol Hepatol Bed Bench. 2016 Summer;9(3):180-8. PMID: 27458510; PMCID: PMC4947132.
6. The Obesity code, Jason Fung, Scribe Publications 2016, pp 256-263.
7. https://www.rupahealth.com/post/how-intermittent-fasting-affects-womens-hormones
8. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners
