Intermittent fasting is an incredibly controversial eating regime and yet it continues to gain popularity and credibility in the fitness and health industry. The reality is humans have actually been fasting since the beginning of our existence. In fact, all animal species practice intermittent fasting in some form. Whenever our ancestors could not find food, they would fast. As animals wait for prey, they too fast. Every night while you are sleeping you are technically fasting. If you are one of those people who cannot eat breakfast right when you wake up, so you just grab a coffee and go – that is also fasting.
The kind of intermittent fasting, or IF, that has caught on in the dieting world is intentional intermittent fasting; setting fasting and feeding windows in your days to manage weight and renew a sense of control over eating habits. There are many reasons why intermittent fasting has been practiced for so long in both normal diets, and even in certain medical situations.
Why Do People Fast?
In an article by Healthline.com they compiled a list of 10 evidence-based reasons for why people are trying intermittent fasting. They found that:
- IF changes the function of cells, genes and hormones (1, 2, 3)
- IF promotes weight loss (4)
- IF can reduce insulin resistance, lowering your chances of developing Type 2 Diabetes (5)
- IF can reduce inflammation in the body (6)
- IF may be helpful for heart health (7)
- IF induces various cell repair processes (8)
- IF may help prevent cancer (9)
- IF is good for your brain (10)
- IF may help prevent alzheimer’s disease (11)
- IF may help you live longer (12)
From the list there you can see that the benefits of intermittent fasting cover a lot of health issues that the majority of our population are dealing with right now. With so many applications it is no surprise that everyone and their best friend are trying this style of eating.
Although we would love to dive deep into each and every listed benefit of intermittent fasting, the goal of this article is to simply introduce you to this style of eating, not try to persuade you, or bore you with too much information. Should you wish you explore any of those listed benefits, follow the links associated with reasons to find out more.
Common IF Protocols
Based on various research studies, there are a few ways to practice intermittent fasting. You can have 24 hours of fasting, followed by a 24 hour feasting window, which you then alternate between for as long as you would like. Some protocols even have subjects go up to 4 days without food, with 3 days a week the “refeed”.
The protocol that is most common among the everyday faster is a 16:8 – fasting:feasting plan. This means that you set an 8-hour window in your day where you can eat according to whatever diet you currently follow, and then fast for 16 hours. Common splits are 10-6, 12-8, and for some a 7-3 feasting window works best for them.
No matter what you choose, if you are feeding yourself healthy and nutritious foods during those feasting windows, you are going to experience one, or many, or the health benefits associated with intermittent fasting.
The Downside to Intermittent Fasting
As with all trends, there are always reasons why you should be cautious before adopting a new practice. Intermittent fasting is not right for individuals who have wrestled with restrictive dieting practices that led to eating disorders. The point of IF is not to starve yourself in an extreme way, it is simply controlled fasting to allow the body to reset and repair itself before eating again.
In a study with over 4,000 women with gallstone disease, it was discovered that long, overnight fasting can actually increase your risk of hospitalization. So if you are someone with gallstone disease, fasting is not the right option for you.
Lastly, certain illnesses should not be tested by fasting. If your energy is already low because of a certain illness or disease, then it is not recommended to fast for extended periods of time.
Should You Try Intermittent Fasting?
As with all of our articles on the various dieting options out there, we cannot say one way or another if intermittent fasting is right for you. There are definitely some amazing benefits to intermittent fasting, but it is not for everyone. If you are curious about trying intermittent fasting, talk to your trainer, your doctor, or a registered nutrition professional for more information.
Here are a few resources for you should you wish to investigate intermittent fasting further (articles are both for and against IF)
5 Reasons To Avoid Intermittent Fasting
4 Reasons Not To Try Intermittent Fasting
Intermittent Fasting – The Good, the Bad, the Ugly
Intermittent Fasting: The Science of Going Without
