You might have come across the term "intermittent fasting" before. In this article, we'll share what it is exactly and discuss the pros and cons of this approach on your health!
What is intermittent fasting?
Intermittent fasting, also known as interval fasting, involves choosing a period during which you either don't eat or eat less. For example, you may choose to eat only within specific time windows (an "eating window"), skip a meal, or fast for 24 hours every other day. This can be done daily or a few times per week, offering various options.
How does intermittent fasting work?
Why would someone choose periods of fasting? The most common reasons are for weight loss or health benefits. Drs. Richard de Leth suggests that by eating less, you can achieve the natural human rhythm of abundance and scarcity, as known from ancient times.
In today's world, we have access to food all day long, while our bodies were originally designed to eat larger portions and then have a period of rest and recovery. Most people don't eat during sleep, making it an essential time for the body to recover.
In essence, this overnight period is already a fasting period, and breakfast actually breaks this fast. Through intermittent fasting, you could choose to extend this fasting period and, for example, only start eating at 12 pm. Depending on your personal situation, this might be a good idea.
Pros of intermittent fasting
During a chosen period of scarcity, your metabolism and hormone balance have time to rest and recover. Research has shown that this can indeed have health benefits.
A study found that after 3 months of intermittent fasting (where participants ate less for at least 2 days per week), positive effects were observed, such as pancreatic recovery, reduced liver fat, and more vital brain structures. Participants felt sharper and experienced improved focus and energy.
Research has also shown improved insulin sensitivity, which allows people to use energy from fats instead of sugars and experience fewer feelings of hunger or cravings.
Cons of intermittent fasting
If you notice that you are eating throughout the day, you can try limiting your eating to a 12-hour window (e.g., between 7 am and 7 pm).
When you choose intermittent fasting for weight loss, it's important to consider the types of foods you eat and portion sizes. If your body is used to consuming a lot of sugar throughout the day, fasting (especially at the beginning) may be challenging.
You may experience strong cravings and have lower energy or focus initially. As your blood sugar stabilizes, these effects may decrease, and you could start to experience the positive effects of fasting.
Intermittent fasting schedule
Besides considering the foods you consume, it's also recommended to be conscious of how often you eat. Does your digestion get occasional rest and recovery, or do you unknowingly eat smaller portions throughout the day?
If you're interested in trying intermittent fasting, it's important to research and possibly consult with a specialist based on your specific situation. Depending on your health, intermittent fasting might be a good or not-so-good choice.
For example, skipping meals can lead to a stress response in the body, so it's not advisable during times of high stress. Intermittent fasting is not recommended for people experiencing burnout symptoms or pregnant women. Hormone balance plays a crucial role, especially for women, so it's important to consider this aspect if you want to try intermittent fasting. Start cautiously and seek advice where possible.
Experiment to find what works for you and be mindful of your choices; it may have positive effects on your health!
Do you have any questions or looking for advice for your personal situation? Our dietitian and nutrition experts at Physicum are happy to help you.
