Intermittent fasting (IF) has become one of the most popular dietary trends, promising not just weight loss but also improved overall health. But what exactly is intermittent fasting, how does it work and is it good for your health?
In this blog, we'll learn various aspects of intermittent fasting, from how it works to the results you can expect, while also addressing some common concerns.
What is Intermittent Fasting?
Intermittent fasting is not a diet in the traditional sense but rather a pattern of eating. It involves cycling between periods of eating and fasting.
There are various methods of intermittent fasting including:
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16/8 method: fasting for 16 hours and eating during an 8-hour window, one of the most common methods of intermittent fasting.
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The 5:2 method: eating normally for five days and reducing calorie intake on two non-consecutive days.
- And finally, the 12-hour intermittent fasting plan, where you fast for 12 hours and eat within the remaining 12 hours.
How Intermittent Fasting Works?
Intermittent fasting works by tapping into your body's natural ability to function without constant food intake. When you fast, several things happen in your body on a cellular and molecular level. For instance, your insulin levels drop, facilitating fat burning. Additionally, your body initiates cellular repair processes, such as autophagy, where cells remove old and dysfunctional proteins. This process may contribute to the potential longevity benefits of intermittent fasting.
Is Intermittent Fasting Good for You?
The question, "Is intermittent fasting good?" is one that many people ask. The answer largely depends on your individual health needs and lifestyle. Studies suggest that intermittent fasting can offer several benefits, such as weight loss, improved metabolic health, and possibly even a longer lifespan. Johns Hopkins neuroscientist Mark Mattson, who has studied intermittent fasting for 25 years, explains that our bodies have evolved to endure long periods without food. In prehistoric times, humans had to survive for days without eating as they hunted and gathered food. This natural ability to endure fasting periods is what intermittent fasting is about. [1]
However, it's not a one-size-fits-all approach.
For weight loss, intermittent fasting can be particularly effective because it helps you eat fewer calories overall, especially if you follow a healthy diet during eating periods. For many, the 12 hours intermittent fasting results in gradual but steady weight loss.
However, results vary depending on how well the fasting method is followed and the type of food consumed during eating periods.
When Intermittent Fasting Doesn’t Work
Despite the many success stories, intermittent fasting doesn't work for everyone. Some people may struggle with hunger, low energy, or irritability during fasting periods. It's essential to listen to your body and adjust your approach if necessary. If you find yourself overeating during your eating windows, it might cancel the benefits of fasting.
Also, intermittent fasting may not be suitable for everyone, particularly those with certain health conditions, such as diabetes, or those who are pregnant or breastfeeding. Consulting with a healthcare professional before starting an intermittent fasting regimen is advisable to ensure it's safe for you.
Intermittent Fasting for Weight Loss
One of the primary reasons people turn to intermittent fasting is for weight loss. Intermittent fasting can be effective because it simplifies calorie restriction, leading to a calorie deficit. The body uses stored fat for energy during fasting periods, which can result in weight loss over time.
However, it's important to remember that intermittent fasting is not a magic bullet. To see the best results, combine it with a healthy diet rich in whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables. Avoid overeating during your eating windows, as this can counteract the benefits of fasting.
Research suggests that fasting for 10-16 hours can trigger a metabolic shift, where the body begins to break down stored fat for energy, leading to the release of ketones into the bloodstream. This process, known as ketosis, may aid in weight loss. [2]
Are Intermittent Fasting Diets Healthy?
Intermittent fasting diets can be healthy if done correctly. They encourage mindful eating and can help reduce the likelihood of overeating, particularly in the evening. Additionally, intermittent fasting has been linked to improved metabolic health, reduced inflammation, lower chances of diabetes, weight loss and even better brain health.
Experts like Dr. Jason Fung, a nephrologist and author of "The Complete Guide to Fasting," supports intermittent fasting as a way to improve insulin sensitivity and aid in weight loss. He believes that many chronic conditions may benefit from fasting, “which is fascinating,” he notes, “because it’s an entirely free and natural treatment, yet it seems to be incredibly powerful.”[3]
Intermittent fasting and Ayurveda
In Ayurveda, digestion is considered a central pillar of health, and giving the digestive system regular breaks, as with intermittent fasting, is believed to allow it to function more efficiently. Fasting helps balance the three doshas (Vata, Pitta, and Kapha) by allowing the body to detoxify and reset, leading to improved energy, mental clarity, and overall well-being.
Ayurvedic practitioners often recommend fasting as a way to boost Agni (digestive fire), clear toxins (Ama) from the body, and restore balance. Intermittent fasting, when practiced mindfully, can be seen as a modern approach to these ancient Ayurvedic practices, offering benefits that align with Ayurvedic wisdom.
Conclusion
Intermittent fasting can be a powerful tool for weight loss and improving overall health, but it’s not for everyone. Understanding how intermittent fasting works, and its potential benefits and drawbacks, can help you decide if it’s the right approach for you. Remember to consult with a healthcare professional before starting any new diet plan, especially if you have existing health concerns.
This blog is for informational purposes and should not be replaced by professional medical advice.
Sources:
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
- https://www.medicalnewstoday.com/articles/322293#intermittent-fasting-methods
- https://www.ifm.org/news-insights/fasting-flexibility-interview-dr-jason-fung/
