Is intermittent fasting safe to do? Benefits, Methods, & more

Intermittent Fasting (IF), as its name suggests, is a fasting (voluntary abstention from food and/or drinks) method, done intermittently (in irregular intervals)

Intermittent Fasting refers to a method of fasting, where you abstain from eating foods and drinking drinks (besides water), in irregular intervals.

Instead of following a regular and continuous pattern of eating throughout the day, intermittent fasting involves alternating between periods of eating and fasting.

Who is intermittent Fasting (IF) for?

• People with or prone to Type 2 diabetes: Intermittent Fasting (IF) alone might not be enough to cure your Type 2 Diabetes, but it will certainly reduce its effectiveness.
• People who want to lose body fat: Intermittent Fasting (IF) can be used a strategy for weight loss or weight maintenance. Because of its restricted eating windows, doing Intermittent Fasting (IF) will naturally lead to a reduction in caloric intake.
• People who are NOT pregnant or with certain medical conditions: IF you are pregnant or breastfeeding, have a medical condition, or are undergoing any medical treatment, it is advisable to consult with a doctor for guidance and permission before engaging in intermittent fasting (IF).

If you are a healthy Human being, then yes. However, those who are pregnant or have specific medical conditions must seek advice from a doctor before undertaking this type of practice.

When you fast, especially for an extended period, your body starts to use its stored form of glucose called glycogen.

Fasting will also reduce insulin-levels, making it easier for you to reach a state of ketosis, which also helps burn stubborn body fat.

What is Ketosis?

What are the benefits of Intermittent Fasting?

Less likely to get Type 2 Diabetes

Intermittent fasting has been shown to improve insulin sensitivity, which is a key factor in the development of type 2 diabetes.

Improved insulin sensitivity means that the body's cells are more responsive to insulin, making it easier for glucose to enter cells and be used for energy, which makes the likelihood of developing Type 2 Diabetes very unlikely.

Less likely to develop cardiovascular diseases

Intermittent fasting (IF) has been associated with several potential cardiovascular benefits, and some research suggests that it may reduce the risk of developing cardiovascular diseases (CVD).

Positively affects the function of the nervous system

While research in this area is still evolving, some studies suggest that intermittent fasting may have positive effects on certain aspects of nervous system function.

Here are some potential ways in which Intermittent Fasting (IF) might influence the nervous system:

1. Increase level of Brain-Derived Neurotrophic Factor (BDNF): Higher levels of BDNF are generally considered beneficial for brain health and cognitive function.
2. Neuroplasticity: Intermittent Fasting (IF) may influence neuroplasticity, which is the brain's ability to reorganize itself by forming new neural connections.
3. Reduced Oxidative Stress and Inflammation: Intermittent fasting has been shown to reduce oxidative stress and inflammation, which are factors that can contribute to neurodegenerative diseases.
4. Enhances Mitochondrial Function: Improved mitochondrial function can support the energy demands of the nervous system.
5. Promotes Autophagy: Autophagy is a process that helps clear out cellular debris and support the overall health of nerve cells.
6. Improved Blood Flow: Proper blood circulation is essential for delivering nutrients and oxygen to the brain.

Improves metabolic health

Intermittent Fasting (IF) has been associated with improvements in metabolic health and can be a strategy for better weight management.

Here are ways in which IF may contribute to these benefits:

1. Improved Insulin Sensitivity: Improved insulin sensitivity means that the body's cells are more responsive to insulin, which helps regulate blood sugar levels more effectively.
2. Weight Loss or Weight Maintenance: Intermittent Fasting (IF) can lead to a reduction in calorie intake, which, in turn, may contribute to weight loss.
3. Reduction in Inflammation: Some studies suggest that Intermittent Fasting (IF) may have anti-inflammatory effects, which could positively impact metabolic health and reduce the risk of inflammatory conditions.
4. Enhanced Fat Metabolism: During fasting periods, the body shifts from using glucose as its primary energy source to utilizing stored fats. This metabolic adaptation can contribute to improved fat metabolism and support weight management.
5. Regulation of Hunger Hormones: Some people find that Intermittent Fasting (IF) helps regulate appetite, making it easier to control caloric intake and support weight management.

Indirectly eases blood pressure

Because of the reasons mentioned above, Intermittent Fasting (IF) indirectly help ease blood pressure.

How does it ease blood pressure?

1. Weight Management: Intermittent fasting (IF) can contribute to weight loss or weight maintenance, and maintaining a healthy weight is often associated with lower blood pressure.
2. Improved Insulin Sensitivity: Improved insulin sensitivity can positively influence blood pressure regulation.
3. Reduced Inflammation: Intermittent fasting has anti-inflammatory effects, which may positively influence blood vessel function and blood pressure.
4. Cardiovascular Health Benefits: Some studies suggest that intermittent fasting can have cardiovascular benefits, including improvements in lipid profiles and other risk factors for heart disease. These improvements can contribute to overall cardiovascular health and impact blood pressure.
5. Regulation of Hormones: Intermittent fasting can influence hormones related to metabolism and stress, such as adiponectin and cortisol. These hormonal changes may contribute to better blood pressure regulation.

What are the drawbacks of Intermittent Fasting?

Not reliable as a dietary method

Because of its restricting nature, it is best to treat Intermittent Fasting (IF) as a lifestyle change rather than a dietary method to reduce body fat; Otherwise, you risk obtaining an eating disorder when you eventually “get out of the diet”.

Impact on Social Life

Social activities revolving around meals (especially unplanned ones) will make it harder for you to stay committed to your diet.

(Again, it is best to view Intermittent Fasting (IF) as a lifestyle change rather than a way to reduce body fat.)

Methods of Intermittent Fasting

5:2 method

This regime allows you to eat in your normal eating window 5 days in the week, the other 2 days, however, limits your calorie intake to 500-600 calories per day.

Example: Eat regularly from in all days of the week but Wednesday and Saturday, limit calorie intake to 500-600 calories on those days.

Alternating 12 hours fast

This is probably the simplest and easiest method of them all, the 12-hour fast method simply involves, as the name suggests a 12 hour fast before your eating window.

Example: Finish dinner by 8 p.m. and have breakfast no earlier than 8 a.m. the next day.

16/8 method

This is by far the most famous method at the moment, this method involves you to fast for 16 hours, leaving you only an eating window for 8 hours.

Example: If you finish dinner at 8 p.m., you would not eat again until 12 p.m. the next day.

Alternating Day Fast

This method is done by, as its name suggests, alternating between days of eating and days of fasting.

Example: Eat normally on Monday, fast on Tuesday, and repeat.

One Meal A Day (OMAD) method

This method is done by consuming all your daily calories within a single (usually an hour) eating window, then fast for the remaining 23 hours of the day.

The idea here is to make yourself feel full as possible and prevent you from overeating by going above your desired calorie intake.

How to achieve quick results

(in terms of losing body fat)

Abstain from consuming food or drinks with carbohydrate

By refraining or limiting the amount the consumption of food or drinks you consume that contains carbohydrates, you make it easier for your body to enter a state of ketosis.

In theory, as long as you do not have any medical conditions or that you are pregnant, this should effectively reduce your body fat, while preserving muscle mass (provided that you have consumed enough protein in your diet).

Drink water, lots of it

Drink water before you eat or whenever you feel hungry. Even if you were not thirsty, drinking a glass of water (ow two) before eating will trick your body into thinking its fuller.

Disregard this advice if you have certain medical conditions or is pregnant. It's better to be properly fed than risk malnutrition.

Don’t sit for more than 45 minutes

Aside from prevent blood circulation problems and back pain, breaking up prolonged periods of sitting will also enhance your metabolism.

This is because regular movement throughout the day, even in short bursts, can help develop and maintain a more active metabolism. Which will help you if your goal is weight management.

THINGS TO KEEP IN MIND DURING A FAST

Water is your friend

During fasting, the body may use glycogen stores for energy. Glycogen is stored with water, and when it's used, there is a release of water.

Drinking Black Coffee and Tea does not break a fast

Plain black coffee and tea with no added sugar or similar products isn't enough to spike insulin in a level that would render the fast ineffective.