How to Start Intermittent Fasting
In one of my previous blogs, I talked about the health benefits you can see with intermittent fasting. One important benefit is improvement in insulin resistance. Glucose, and to a smaller extent, protein stimulate insulin secretion. When insulin is chronically elevated, our cells can stop responding to it leading to insulin resistance which causes a cascade of problems. Intermittent fasting can break this cycle and reduce insulin levels.
There are several ways to try intermittent fasting. The most popular way is the 16/8 method when you fast for 16 hours and eat only during an 8 hour period. For instance, you would eat only from 10am-6pm and fast the other hours. Most people find this to the simplest and easiest method to stick with.
Another method is the alternate day fast, which is as it sounds— you fast every other day. It is important to make sure you are well hydrated throughout especially on fasting days. You can modify this somewhat by consuming noncaloric drinks and having a very low calorie meal (400-500 calories) on your fasting days.
The 5:2 method is similar to this in that you eat normally 5 days a week, and 2 days a week, you restrict your calories to 500-600 on those days. Again, good hydration is very important as well as vitamin supplementation.
Some people don’t do a structured program but simply choose to skip meals from time to time on a regular basis. They listen to their body and hunger cues and only eat when they feel hungry while still trying to maintain a relatively healthy, low calorie eating plan.
When we go for a long stretch of time without eating, it allows our body time to reset, and let insulin levels fall. Fat can be broken down to be used as energy. When insulin is high, fat storage is promoted not fat breakdown. Our metabolism is ideally adapted to eating during the day and sleeping at night. In fact, nighttime eating leads to weight gain. Fasting enhances the body’s functions.
If you choose to try intermittent fasting, you should still be mindful to eat healthy meals during your eating times. Avoid sugars and refined grains. Limit snacks between meals. There may be some benefits to eating your meals earlier in the day vs later but choose something that would work for you. Many people like intermittent fasting because it takes away some of the decision making about meals during the day. Some people’s schedules are busy and they don’t have time to eat or they aren’t hungry. It can actually simplify their life.
This is not for everyone, however. Many are hungry or irritable when first starting so go slowly. Over time, your body will adjust and it will become easier. Gradually increase the time interval for the fast over several weeks if needed to let your body adjust. If you choose to do the 5:2 method, start with lower calories about 900-1000 kcal on your fasting days each week for several weeks then gradually decrease the calories over several months till you are down to about 500-600 calories on your fasting days. Fasting is not recommended in those with eating disorders, pregnant women or those with diabetes unless they consult their doctor.