The Benefits and How-tos of Intermittent Fasting
Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and not eating. I like to think of it as a strategy of when to eat versus a diet that imposes what to eat.
Why would we even consider doing this? Here’s a brief excerpt from an article from Scientific American published in 2020 that succinctly sums it up:
“Scientists attribute many of the positive effects of IF to something called metabolic switching. After 10 or 12 hours of fasting, the body depletes its supply of glycogen (a stored form of glucose) and starts burning ketone (a fuel made from fat by the liver). This switch affects growth factors, immune signals and other chemicals. But ketones are not the whole story. These periods of fasting-eating-fasting-eating activate genes and signaling pathways that make neurons more resilient. It stimulates a process called autophagy, where cells go into a stress-resistance and recycling mode where they get rid of damaged proteins.”
There are many other benefits along with fat burn and autophagy. Research has shown that IF can have positive effects on cellular repair, heart and brain health, insulin levels, inflammation, hormone balance, cancer, aging, weight maintenance and longevity.
If you think about it, we’ve been fasting throughout evolution, from our hunter-gatherer days, long before refrigeration existed or food was available on demand. So it can be argued that fasting is more natural than the constant grazing practices many follow today.
I like the fact that the practice is simple and flexible. There’s nothing new to learn, no new foods to shop for, nothing to prep, no tracking of calories or macros required. It’s merely an experiment with my schedule, making adjustments in accordance with how I feel.
Beginning an IF practice is easy – just pick an eating pattern that works for you. Here are some of the most popular ways to split the day or week into fueling and fasting periods:
Daily Patterns
Daily fasting periods can range from 12 hours to 20 hours with fueling periods ranging 12 to 4 hours.
From a sustainability perspective, many seasoned fasters seem to opt for either 14:10 or 16:8 fasting and fueling periods.
Growing in popularity is the circadian pattern, 13 hours fasting, 11 fueling that approximates the daily daylight and night rhythm and is great for beginners.
Weekly Patterns
Weekly patterns allow for eating in your regular way and selecting one day a week to fast, either a calendar day or from a meal one day to the next, for example, from lunch to lunch the following day, effectively cutting out one dinner and one breakfast.
Another options is an alternate day pattern, which is a regular day of eating followed by one where calories are restricted to 500 or less.
There’s also a 5:2 pattern – where you would eat your normal way for five days, then reduce your calorie count to a quarter of your recommended daily intake for the remaining two.
OMAD – One Meal a Day
This pattern, also referred to as the Warrior diet, includes one meal a day with no other calories consumed.
This is not an approach I’d recommended.
The intermittent fasting approach I currently use most closely aligns with the circadian rhythm pattern, although I frequently extend the past the 13-hour fasting period. I like the idea of aligning my eating and sleeping to the day’s sunrise and sunsets because it changes slightly every day and I feel in tune with the seasons.
I also like that by following this pattern, I naturally go to bed on an empty stomach. When eating extends into the evening, it can impact the body’s preparation for sleep, in particular, the release of melatonin.
If you’d like to give IF a try, here are some ideas for you to consider:
Start gradual and experiment. You can begin by tracking your current patterns and adjusting over time. For example, if you tend to snack in the evening, you can begin by not eating after your dinner. Once you’re comfortable with that, you can start to eat a little later the next morning. Then try a 12-hour fasting period and gradually increase the length over a period of time. Experiment with different fasting/fueling patterns.
Eat whole food and hydrate. When you do fuel, choose nutrient-dense foods and enjoy well-rounded meals. My suggestion is plant-based with appropriate portions. Try to consume the majority of your calories before late afternoon. Drink mostly water and unsweetened tea or coffee.
Stay busy. Engaging in activity, including sleep, is an effective strategy to make fasting periods fly by. Over time, your energy will increase and you’ll find this time remarkably productive.
Use tracking apps. You can track your fasting/fueling hours with a free app called Zero.
Honor your inner wisdom. Listen to your body, notice your cues, adjust accordingly.
For me, intermittent fasting is a helpful lifestyle strategy. I think of it as a wellness lever I can pull – along with eating whole foods, moving my body and getting quality sleep. IF keeps me mindful of the food decisions I’m making and it helps me intuitively connect with what my body needs.
One of the loveliest by-products of practicing IF is how grateful I feel at mealtime – appreciating the blessing of the food I’m about to enjoy. That alone makes the practice worthwhile for me.
Journal Reflections: Could intermittent fasting be a helpful wellness practice for you? What pattern would suit you best? How and when might you begin your practice?