There has been a lot of buzz lately about intermittent fasting. You can probably find several posts on Facebook, advice on TikTok and magazines articles in multiple periodicals. But what is it? At its most basic, intermittent fasting is taking breaks in your eating schedule. That didn’t clear it up? OK, a little more information with some examples to help you understand what I am talking about.
(Like any other change in your diet or exercise routine, be sure to talk to your doctor before starting intermittent fasting or any other program.)
What intermittent fasting is
Intermittent fasting involves inserting periods of time into your regular eating schedule when you don’t eat. Obviously we don’t eat while we are sleeping, but intermittent fast extends some of those times. There are several ways you can start intermittent fasting and over time those ways have evolved into patterns. The pattern you choose becomes a matter of personal preference and schedule.
What are some of the intermittent fasting patterns?
The most common version of intermittent fasting is probably the 16/8 pattern – called the time-restricted pattern. For this one, all of the meals/food you eat fall into an 8-hour time span. When that time begins varies greatly depending on personal preference. Some people will eat breakfast around 8 am, lunch at their regular time, and end with dinner by 4 pm. Others will eat their first meal at 11 am and their last one by 7 pm. The main thing is that you don’t eat for 16 hours. Clear liquids during the fasting time are fine but there shouldn’t be anything with many calories or things that needs to be digested.
Another popular pattern is the 5-2 pattern. For this pattern, you will eat 5 days during the week and not eat for the other 2. For most people those 2 fasting days are not together. Perhaps you will eat Monday and Tuesday, fast Wednesday, eat Thursday, fast Friday, and eat Saturday and Sunday. To keep your energy up, many people will take in several hundred calories, 300-600, on their fasting days.
A smaller number of people will do alternate day fasting. This pattern tends to be less popular because it is more aggressive than the other patterns. For this pattern, people will also have a calorie restricted aspect on fasting days just like the 5-2 pattern.
What should you consider before you try intermittent fasting?
There are some potential benefits to intermittent fasting
- Intermittent fasting may kick-start your metabolism. If there is nothing in your stomach to draw energy from, your body will start to burn fat for energy. It may take time for your body to start this process so don’t expect immediate results. For me it usually takes about two weeks for my body to acknowledge that a new system is in play. Your results obviously may be different, but it usually takes some time to start seeing results.
- Some people have noticed improved sleep. While you have food in your gut, your body is actively working on digesting it. And not only is your stomach active, you are getting glucose added to your system which can make it harder to sleep. Also, if that sugar isn’t being used by your muscles, it may be stored as fat.
- Some people also notice improved mental acuity. One theory is that fasting allows your brain to clean out chemicals and allows the brain some time to heal.
Problems with intermittent fasting
Not everyone can benefit from intermittent fasting. Some of the potential problems can be minor, but there are some that are major. Again, be sure to discuss this with your doctor before starting.
- If you are hypoglycemic, the changes in your blood glucose may be a major problem! Besides feeling hungry, you may also experience trembling or shakiness, sweating, confusion and/or difficulty concentrating. In an extreme case, you may lose consciousness. A hypoglycemic episode is more likely to happen to people who are diabetic so if you are either diabetic or pre-diabetic, intermittent fasting may not be for you.
- Some people on certain medicines can have bad reactions to low blood glucose. Because this is very individualized, you need to talk to your doctor before starting intermittent fasting!
- Changes in your blood glucose can contribute to moodiness. The change may be short term until your body adjusts to its new norm, but it could take longer to adjust. Until your body adjusts, you will need to be careful with the people around you.
- Finally, until your body adjusts, you will feel like you are starving. Always hungry will be your new normal for somewhere between one week and a month or more. Most people who start intermittent fasting do get to the place where they don’t feel hungry during their fasting period.
My story
I have tried intermittent fasting with some success. When I first started it I did lose a little weight. The problem I had was staying with it. My normal life with family dinners, work, and other activities contributed to my lapse. Finally, I found that I didn’t sleep as well while on the diet. When I had a single piece of butter bread shortly before bed I slept better. I’m not sure if that truly broke my fast but I slept better.