The basics of intermittent fasting
Intermittent fasting has become increasingly popular in recent years, thanks to its short-term health benefits. Intermittent fasting is more than just a weight loss strategy, it may also improve your overall well-being and help with weight management. It has caught the eye of many people who are looking for a sustainable and straightforward way to improve their health.
This article will explore different methods of intermittent fasting and discuss the health benefits and potential risks. Read on to learn how intermittent fasting can be integrated into your lifestyle and whether it might be the right approach for your weight management goals.
What is intermittent fasting?
Intermittent fasting (IF) refers to an eating pattern that involves regular breaks from eating during set windows of time. During periods of fasting, minimal to no calories are consumed. It's called "intermittent" fasting because you switch between short-term cycles of fasting and eating, rather than doing one long continuous fast.
There are many different kinds of intermittent fasting schedules. For instance, some might fast for 16 hours every day and have an 8-hour eating window. Others prefer to do full 24-hour fasts every other day.
When done correctly, intermittent fasting can have many health benefits. IF can help people manage and soothe symptoms of certain health conditions like obesity and cardiovascular disease.
Health benefits of intermittent fasting
Short-term intermittent fasting can have many health benefits. Some of the most well-known benefits include weight loss, reduced inflammation and better brain function. Overall, short-term intermittent fasting could be a safe and effective way to improve your health and well-being.
Health benefits of intermittent fasting may include:
- Improved memory
- Weight loss
- Type 2 diabetes prevention
- Reduced inflammation
- Blood pressure regulation
- Lower cholesterol
- Reduce insulin resistance and blood sugar levels
- Metabolic regulation
Intermittent fasting can also help people manage and soothe symptoms of certain health conditions like obesity.
How does intermittent fasting work?
When you eat carbohydrate-rich foods like oats, fruits, pasta and whole grains, your body transforms them into glucose. Glucose, or blood sugar, is what your body uses for energy. During a fast, your glucose levels drop. When your body doesn’t have enough glucose, it switches to a different metabolic state called ketosis.
Ketosis is when your body and brain start using fat as its primary energy source, instead of glucose. It's a natural process where your liver breaks down stored fat into ketones. Still, it may not be the best metabolic state for everyone. Ketosis and fasting can cause bad breath, fatigue, constipation and lead to a nutrient deficiency if not done properly.
Who can safely do intermittent fasting?
It’s important to talk to your healthcare provider before you start an intermittent fasting diet plan. Intermittent fasting may not be safe for everyone.
You should avoid intermittent fasting if you:
- Have type 1 diabetes
- Have or have had an eating disorder
- Are pregnant or breastfeeding
- Are on a medication that needs to be taken with food
- Are 18 years or younger
Once you get clearance from a healthcare provider, you're ready to get started. There are so many different ways you can approach IF. Consider taking your current lifestyle habits and schedule into account when you’re planning your fasting routine.
Choosing a fasting schedule
There are many different ways you can approach intermittent fasting. Since IF is easy to personalize, you can make adjustments as you figure out what works best for you.
Common fasting schedules for weight loss are:
- Alternate-Day Fasting: Involves fasting for 24 hours every other day. Some people choose to eat one 500-calorie meal during fasting days.
- 5:2 Fasting Approach: Refers to doing a 24-hour fast twice a week. Fasting days should not be back-to-back. This leaves five days of regular eating.
- Daily Intermittent Fasting (Time-Restricted Feeding): Where you fast for a specific window of hours each day. Typically, eating periods are between 6 to 8 hours long.
How long should I fast for weight loss?
If you are implementing daily intermittent fasting for weight loss, the length of your fasting window can affect your results. Typically, fasting periods of 10-16 hours cause the metabolic switch we mentioned earlier where your body starts using stored fat as its energy source. It’s key to remember that maintaining a balanced and healthy diet is also important during your eating windows.
What can you eat and drink during a fast?
Generally, calorie intake is reduced to zero (or very few) calories while fasting. Water is always permitted during a fast. Adding a dash of sea salt to your water can help you stay hydrated and support muscle function. Salt is an essential nutrient full of trace minerals and it will not break your fast. Zero-calorie drinks like black coffee and unsweetened teas are also typically permitted during fasts.
You can modify intermittent fasting to suit your goals and your needs. For instance, some people follow a water-and-salt-only rule during their fasts. Others will drink black coffee, plain cold brew or tea during their fasts. Some people who do alternate-day fasting will not consume any calories on fasting days. Others will have a 500-calorie meal on their fasting days. All of these are still intermittent fasting. The goal is to find an approach that is safe and feels sustainable for you.
Is intermittent fasting a good way to lose weight?
Intermittent fasting can be an effective short-term treatment plan for obesity. "The ideology behind intermittent fasting is that it can help manage your insulin and glucose levels, which can really aid with losing weight and keeping it off. Still, it’s not a one-size-fits-all approach," says Sesame provider Shannon Brasil, NP, a nurse practitioner with over 25 years of experience. "Everyone’s different, so it’s important to chat with a provider about how it fits into your health plan specifically."
"The ideology behind intermittent fasting is that it can help manage your insulin and glucose levels, which can really aid with losing weight and keeping it off."
Many people have found IF to be a great and more sustainable alternative to other calorie-restricting diets. On average, people who are overweight lose between 4% to 10% of their body weight after following an intermittent fasting plan for 1-6 months. These numbers may vary based on genetics, medications and the foods you eat. They also vary based on how long you follow an IF routine and your sex.
Additionally, time-restricted eating windows can help people avoid excess calories from snacking, aid in fat loss, help regulate blood sugar levels and decrease inflammation.
Potential risks of fasting for weight loss
Fasting periods that are longer than 24 hours aren’t necessarily better for weight loss. They may have the opposite effect. Extended fasts can cause your brain to think there is a food shortage. This can cause your body to store fat to prevent starvation.
Extended fasts may also increase your chances of overeating to over-compensate for the longer fast. This may lead to weight gain or put you at risk for developing disordered eating habits.
Additionally, it’s important to note that the long-term benefits of intermittent fasting may not be as clear as previously thought. New research suggests that even though IF can support improvements in cholesterol, it may also increase the risk of heart disease-related death.
Talk to your doctor or dietitian if you start experiencing nausea, headaches, anxiety or any other side effects after you start an IF routine.
How Sesame can help
If you have questions on whether intermittent fasting may be right for you, Sesame can connect you with providers who can help. Sesame offers same-day, affordable online doctor visits with board-certified healthcare providers.
If your primary goal is weight loss or weight management, Sesame’s comprehensive weight loss program offers a holistic approach that includes exercise recommendations, nutrition guidance and medication if clinically necessary. Connecting with a provider can help you make informed decisions during your weight loss journey. They can also offer medical advice, eating plans and support to help you reach your weight management goals.
