HAVE YOU TRIED INTERMITTENT FASTING? I know plenty of people who love it and swear by the health benefits of periods without eating. So, what are the benefits? What are the drawbacks?... and is it for everyone? We are hardwired to seek out food, in particular calorie rich food. The challenge is to decide how many nutrients to intake for our body to function optimally and realise when too much food has been consumed. When the body's system needs a break from food, to rest, digest, and repair. The human body has adapted to cope with fasting during times of food scarcity. Food (and food substances) are now available 24/7. Before there was a constant food supply, people were opportunistic eaters, enjoying meat, fish, eggs, nuts, seeds, and fruit, and gathering or snacking on leaves, roots, and insects too. They were at the mercy of an ebb and flow of food and situations where they were on the move and had to eat as much as possible, not knowing when the next food source would be available.
LET'S LOOK AT THE PROS AND CONS OF FASTING AND WHO MAY BENEFIT.
I've ready widely about fasting. I was just watching a TED talk by an entrepreneur who fasts every year for one week.
During this time, he drinks only water and a cleanse drink which comprises water, lemon juice, maple syrup and cayenne pepper.
He swears by the health benefits, including reducing risk of chronic disease and clearer thinking.
Experts explain the possible benefits of fasting, which include:
· Reduced stress on the pancreas and digestive system, ensuring better nutrient absorption
· Improved mental clarity
· Cleansing
· Reducing inflammation in the body
· Reducing certain inflammatory marker, C-reactive protein
· promoting weight loss
· Research shows fasting can reduce risk chronic diseases such as Alzheimer's, rheumatoid arthritis, heart disease and cancer
· Protect brain health and increase nerve cell generation
· Reducing insulin resistance
Of course, everyone is unique, so the impact will vary.
It depends on the starting point of a person's health.
Shilpa Ravella is the author of "A Silent Fire", the story of inflammation, diet, and disease.
She relays how Okinawan Elders followed an old Confucian adage "hara hachi bu" to guide them when to stop eating, when their stomach is 80% full, rather than relying on an external stimulus, such as an empty dinner plate or the clock.
(*Okinawa is one of the renowned "Blue Zones")
Ravella explains "The mild stress of a fast, shifts the body's attention away from growth, and toward repair and reform as it clears or recycles molecular garbage, mends DNA, and renews cells..."
She agrees that "Fasting may slow aging and help to prevent or even treat conditions like obesity, hypertension, diabetes, heart disease, memory issues, bone loss, and autoimmune conditions."
TYPES OF FASTING
Here are some well-known strategies:
· 16:8 This means having no food and drinks only include tea, coffee, and water for 16 hours. With an 8-hour eating window, for eating whole, healthy food.
· 5:2 Where you eat "normally" for 5 days and fast for 2 days. During the 2 days there is plenty of water intake and some food may be eaten, such as vegetables or a little fruit. Overall health depends on what is eaten during the 5 days.
· Modified Alternate Day fasting. Consuming 500 calories or less on alternate days. Balanced with "normal" eating on the other days.
· Time restricted fasting: All food is eaten during a prescribed time-frame, anywhere from 12 hours to 21 hours.
· 12 hour fast: This is likely to be suitable for most people. Finish the evening meal then don't eat for at least 12 hours. Especially since eating after dinner often involves sugary or processed snacks which are detrimental to cell health and may have a negative impact on sleep.
· Circadian fasting: This is essentially like the 12 hour fast and would suggest eating only during daylight hours. This may be challenging if you live somewhere with short winter days and long summer days!
POSSIBLE DRAWBACKS TO FASTING
For some people fasting may bring challenges such as:
· Preoccupation with food, leading to eating more overall
· Eating unhealthy food during the non-fasting periods
· Using the non-fasting periods as an excuse to eat unhealthy food in larger quantities
· Feeling light-headed, cranky, or vague
· Lack of energy to think, function and exercise
I fast for around 12-14 hours. I've never considered it to be a "fasting" period, but just my regular routine. This is probably a habit formed in childhood, since we didn't eat after the evening meal. I also used to wake up ravenous, but now I don't. We change. I eat regular meals, however my body's needs vary from day to day, and change throughout the month with hormonal fluctuation and varying levels of stress and physical activity. I aim to balance out energy and nutrients throughout the week. After a weekend away, eating processed or rich foods and alcohol, I follow up with a few days of lighter, nutrient rich meals and no alcohol. Reducing empty calories in this way is perhaps a nod to fasting. However eating too light, sometimes means craving richer foods at the end of the week! Energy requirements vary greatly in all of us, depending on our activity, amount of exposure to sunlight, stress and sleep This can vary day to day and during different life stages Here are two of my fasting experiences, several months apart. For the last 5 days I have waited until about 9 or 10am to eat breakfast. On days 1,2, 4 & 5 I have been feeling great, exercising after waking, and with no slump after breaking the fast, or even later in the day. On day 3, I slumped in the afternoon and was exhausted for the rest of the day.
I still had my usual water, weak black tea and coffee early in the day. There's a bunch of possible reasons why I felt off on day 3, but nothing obvious I could pinpoint. It is likely the process of my body getting used to it.
Generally, it's going well! Of course it's harder when travelling away from home. A few months ago I tried fasting between 7pm and around 10am for a week. This was the result: Lack of energy to exercise in the morning, Or, having good energy during the morning, but then feeling exhausted after breakfast and for the rest of the day. Also the need to eat more in the afternoon. After a couple of days, I introduced a kick-start breakfast of half an avocado, half an orange and a teaspoon of yoghurt, around 7am. This continued for a few months. I enjoyed good energy for the rest of each day, and no slump after the 9.30am oat/nut/seed breakfast. Who knows why fasting was different for me a few months apart. It's a reminder to listen to our bodies.
Sometimes we need a little healthy food to boost metabolism. Food can stimulate the message to the body to do the morning poop. If you're feeling sluggish or constipated, it could be worth trying a small amount of food to get the system moving. Our body's needs fluctuate and eating whole, real food negates the need to radically cleanse, drink concoctions, or fast for long periods. Vegetables provide carbohydrates, energy and fibre, and are packed with vitamins and minerals for a healthy body. They nourish cells and cleanse toxins from the body. Enjoy regular vegetable soups and green smoothies to keep your body healthy all the time.
TIPS FOR FASTING · Research widely and consider if it is right for your body. · Set the purpose for fasting. What benefits are you seeking? · Avoid exhaustion and rapid weight loss, these can lead to a drop in immunity and cognitive function. · Consider talking to your health professional before any major dietary change. · Children and people with certain chronic illnesses, history of eating disorder, who are underweight, pregnant or under huge stress are not candidates for fasting. · Start gradually and create realistic goals · People who typically don't eat until lunchtime, may find it challenging to gain sufficient fibre, (around 30g per day) which is essential for feeding beneficial gut bacteria, nutrient absorption and cleansing the bowel · Ensure enough fibre intake, from vegetables, nuts, seeds and grains. See the blog about healthy carbohydrates for ideas on nutritious high fibre foods.
I'd love to hear your thoughts or experiences on fasting, simply hit reply here or message me via the website or FB messenger. Laura x
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