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Intermittent Fasting has gained so much popularity over the past few years. Intermittent Fasting is not a diet, per se, but a WAY of eating that allows a window of time when you eat and a window of time when you fast. The goal of fasting is to optimize health and, for some, maybe to promote weight loss.
Fasting has many health benefits when done correctly such as improved metabolism, anti-aging effects, improved mental clarity, better blood sugar control and enhanced fat burning. When fasting the body goes from a state of digestion to a state of repair and rejuvenation, much like what happens at night when you sleep. During this fasting phase insulin levels drop in response to a decrease in blood sugar which in turn allows the body to utilized stored energy, including fat.
In addition, hormones such as human growth hormone increase which preserve our muscle and bone tissue.
Fasting is a stressor on the body (similar to how exercise is a stressor), therefore there is such a thing as too much. When done correctly, fasting leads to improved resiliency. When abused, negative side effects can occur.
Potential Side Effects
Though the benefits of fasting are tremendous, there are a few things to watch out for. If you have never fasted before, you will want to increase your fasting window slowly. If you go too long without eating when your body has not been trained for this, you could experience negative side effects: lethargy, headaches, irritability, anxiety, constipation, or sleep disturbances. By slowly increasing your fasting window you can improve your insulin sensitivity and reduces the chances of feeling any negative symptoms.
Also, if you are taking medications, fasting may influence the effectiveness of your medication. If you have any health conditions or are taking any medications you should speak with your doctor before fasting.
Do’s and Don’ts
Intermittent Fasting can be a very effective strategy, but only when done correctly. Just because you are shortening your eating window does not mean you can eat unhealthy food or binge eat during that time.
One of the most important things is HOW you break your fast. The first thing you eat after fasting can make or break the progress you will see. Clean protein and healthy fats should be the focus of the first meal of the day. High fiber vegetables or fruit can be included when well balanced with protein and healthy fats. An example would be full or low fat cottage cheese topped with mixed berries, pecans, and chia seeds.
Hydration is also very important. Drink plenty of water while fasting. Coffee and black or green tea is fine too, though be sure to pay attention to how your body feels having caffeine while fasting. If you are anxious or jittery, avoid caffeine while fasting and opt for decaf. Also avoid artificial sweeteners, creamers, or flavorings in your water or coffee while fasting.
If you are perimenopausal and still menstruating, it is important to adjust the fasting window during certain times of the month. The book by Dr. Mindy Pelz, Fasting Like a Girl is a great guide for how to do this. Women over 50 who are post menopausal should consider shorter fasting window of 12-13 hours and occasional fasts of 24 hrs to stimulate autophagy.
Do low to moderate workouts rather than high intensity workouts when you are fasting.
Conclusion
Intermittent Fasting can be a great strategy for weight loss and fat burning. However, caution is advised as there can be many negative side effects if not done correctly. Also, intermittent fasting my not be a sustainable lifestyle for some. As a dietitian who is post menopause and struggled with my own weight gain, I advice women to make necessary changes in diet and lifestyle first, by removing sugar and processed foods in favor of whole food nutrition. Intermittent fasting is a tool that can enhance established healthy eating habits and lifestyle when done correctly.