THE BENEFITS OF INTERMITTENT FASTING

Intermittent fasting (IF) is a pretty hot topic at the moment. Whether it’s carried out for religious reasons or for health purposes the benefits of intermittent fasting can be huge if carried out correctly.

If you’ve heard the term flying around but have no idea what the hell it means, don’t worry – you’re not alone! This post will hopefully alleviate some confusion by detailing what IF is, the different methods, some of the benefits and my own personal experience with intermittent fasting.

What is Intermittent Fasting

The focus of IF revolves around the pattern of when you eat, rather than what you eat (although I always encourage a wholesome, balanced diet with plenty of fresh fruit and veggies).

Naturally, most people enter into a fasted state from when they have their last evening meal (usually between 6pm – 8pm) to when they have breakfast the following day (between 6am – 10am). So typically the period of when you are sleeping (around 8-10 hours), your body will enter into a fasted state until you break your fast (hence the term ‘breakfast’ ) with your morning meal the following day.

The benefits of intermittent fasting are thought to come from when you lengthen this fasting period to around 12hrs - 16hrs each day. There are many ways you can do this, whether it’s giving yourself a 5hr – 10hr feeding period each day or whether you commit to a low calorie intake (<=500) for 1 – 2 days of the week.

Types of Intermittent Fasting

There are a number of ways to carry out intermittent fasting. Each method differs depending on the period of when you eat, so picking a style that sits more comfortably with your body and lifestyle will give you a better chance of sticking to it and feeling the benefits long term.

16:8

Involves not eating for circa 16hrs (including the period you sleep) which leaves an 8hr window open for eating. i.e. Eating between 12pm – 8pm.

5:2

1 or 2 days of the week you restrict calorie intake (usually 500 calories or less). Whether that includes 1 large meal for that day or a number of small, low calorie meals throughout the day. Followed by normal eating patterns on the remaining 5-6 days.

20:5

Involves fasting for 20hrs and eating during a 5hr window i.e. 12pm – 5pm.

24hr Fast

 Eat / Stop / Eat

Where you do not eat for 24 hrs. So typically you may have your last meal at 6pm on Sunday and do not eat again until 6pm on Monday.

What are the benefits of Intermittent Fasting

So, why should you carry out intermittent fasting?

Fasting ultimately helped our ancient ancestors survive through bouts of starvation where food wasn’t as readily available as it is today and in this day and age, it’s becoming recognised as a way to help keep future generations mentally and physically disease-free.
A number of studies have shown how fasting intermittently can benefit the body by kick starting your metabolism, promoting weight loss, increasing brain function, reducing inflammation and repairing / rejuvenating your immune system.


But how does this actually work?


Weight Loss

The process of fasting forces your body to use up all your immediate energy stores of glucose (carbohydrates), once this has taken place your body turns to using ketones by burning fat rather than sugar. In order to lose weight your body needs to burn fat so the process of IF will push your body into burning fat as a source of energy, thus resulting in long term weight loss.

N.B. This is why intermittent fasting and the Ketogenic (high fat, low carb) diet are often used simultaneously.


Boosts Metabolism

While long term fasts (i.e. longer than 24hrs) are thought to slow down metabolism. Short fasts between 14hrs – 16hrs have been proven to speed up metabolism, with one study reporting a 14% increase in metabolic rate. This is thought to be down to the rise in the hormone norepinephrine, which promotes fat burning.


Boosts Immune System

Your immune system is an important defence mechanism against fighting viruses and bacteria. When the immune system is suppressed, the body’s ability to fight infections is impaired, leaving the gateway open to a number of illnesses and diseases. Studies have shown fasting for a long period of time helps reset the immune system by promoting the growth of new white blood cells which predominantly help fight off diseases.

Reduces Inflammation

Chronic inflammation in the gut is often the root cause of many unpleasant symptoms and diseases. Fasting for long intervals is thought to help cleanse the body and reduce systemic inflammation by changing how compounds and proteins interact with each other, inhibiting inflammatory pathways.

Stimulates Brain Function

The process of IF has been shown to improve the growth of new brain cells and nerve tissues which is linked to increased brain performance, focus, memory and mood. It also increases a brain hormone known as brain-derived neurotrophic factor (BDNF), which may help to reduce symptoms of depression and anxiety.

My Personal Experience Intermittent Fasting

I’ve been practicing intermittent fasting for around 9 months and I’ve definitely experienced some pretty impressive benefits from doing it. I don’t do it every single day and on those mornings when I’m really hungry or if I’m travelling, I will eat – regardless of the time.

It’s important to note fasting can mean different things to different people. Some believe this involves no food or drink consumption (including water), whereas others feel it can include non-calorific drinks i.e. water, herbal teas, black coffee etc. While both terms are technically correct, I personally still drink non-calorific drinks when fasting as this works for me and my body. 

I generally struggle fasting longer than 16hrs, especially when I’m working. After 16hrs, my blood sugar levels drop and I start feeling fatigue, irritable and slightly woozy! My typical fasting period usually lasts around 14 - 15hrs each day (weekends vary). I find this amount of time works well with my body and up until this period, I’m usually pretty satisfied with water and coffee.

During the week, my typical eating pattern will look something like this:

9am – 11am: Plenty of water, hot lemon tea (fresh lemon juice in hot water to rev the metabolism) and 1 black coffee.
11am – Breakfast: Either a smoothie, yogurt served with fruit & nuts or porridge with almond milk.
2pm – Lunch: Usually some form of protein and carb mixed with veggies or salad.
4pm – Snack: Either nuts, raw veggie sticks, fruit, yogurt or a turmeric latte (anti-inflammatory).
6.30pm- 8pm - Dinner: The time I eat dinner varies depending on work / gym / lifestyle commitments but generally this is not before 6.30pm or after 8pm and it will be my last meal of the day.
Fasting period: between 14hrs – 16hrs.


N.B. It is common for people to skip a meal when fasting. Since they are eating later on in the day, they may typically decide to give breakfast a miss. This is not something I practice. I still eat three meals a day to ensure I am receiving enough nutrients from my diet. It is the timings of my meals that vary, not the amount of meals I eat.


The Benefits I've Experienced


Better digestion: Aside from the benefits listed above, the main reason I decided to test out IF was following reports on how it helped with digestion. Being someone that suffers with IBS I hoped to discover whether it would help with my symptoms and since doing it, I’ve noticed big improvements! Fasting for 12hrs or longer allows the body to rest and repair, which has helped reduce symptoms such as bloating dramatically.

Increased energy and length of workouts: On the mornings where I work out while fasting, I found I have more energy and I tend to extend my workouts a little longer than if I work out later in the day, after I’ve eaten a meal or two. This surprised me as I expected it have the opposite effect by making me feel weak and fatigue.


More focused: When fasting, I’ve noticed I'm far more proactive and productive. My concentration at work lasts longer and I’m able to focus on certain tasks (even the boring ones) for a greater amount of time.


Feeling fuller for longer: After fasting for a fair few hours, when the time comes to eating a meal I find I get fuller sooner and it keeps me felling fuller for longer, avoiding unnecessary snacking.


Additional comments:

Despite intermittent fasting producing some pretty awesome results, it will not be suitable for everyone. Before you embark on your IF journey it’s useful considering the following:

If you have any medical conditions i.e. diabetes consult a professional medical practitioner first before carrying out IF.

Intermittent fasting should not be encouraged to those suffering from eating disorders or women who are pregnant.

Fasting, especially in women, can contribute to hormonal imbalance and may affect ovulation. It can also result in an increase in a hunger hormone leptin, which reduces that feeling of ‘fullness’ after a meal which can then ultimately result in binging. To avoid this, reduce the number of days you fast.

If you are new to IF, start practicing fasting during a shorter amount of time i.e. 9 - 10hrs and slowly increase your fasting period via 30 mins / 1hr each week until you find a suitable period that suits your body and routine.

Fasting for too long can cause blood sugar levels drop significantly. Leaving you feeling weak and fatigue. To avoid this, shorten the length of your fasting period.

Try to ensure your first meal after a fast is high in protein and low in sugar.

It’s important to find your flow and figure out what works for you and your body.

I personally feel IF has provided a number of benefits and reduced some unpleasant symptoms, however it’s important to be mindful of some of the side effects listed above when embarking on your intermittent fasting journey.

Resources: 

https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/ 

https://medium.com/@drbradysalcido/6-surprising-brain-power-benefits-of-intermittent-fasting-49ad1bc39e04 

https://www.healthline.com/nutrition/intermittent-fasting-metabolism#section3 

https://www.thisisinsider.com/intermittent-fasting-types-benefits-2018-7#intermittent-fasting-can-reduce-inflammation-11 

https://www.wellwisdom.com/fasting-and-the-immune-system-what-you-need-to-know/