What is Intermittent Fasting (IF) ?
Intermittent Fasting
Intermittent fasting or IF is the most widespread fitness and health trend these days .I get a lot of questions about IF these days so here’s a rundown on what you need to know about IF before you plan to go for it
Fasting has been known to be a therapy since ancient days. IF is becoming increasingly popular but it’s actually not a new concept at all. Back in hunter- gatherer times ,meals weren’t always guaranteed.Chinese medicine and Ayurveda practices encourage fasting to energise and extend the lifespan.Fasting is observed in various religions for spiritual and physical benefits.
What is Intermittent Fasting (IF) ?
Intermittent fasting is by definition a brief time period during which eating is refrained.It is actually an eating pattern rather than a diet. It seta a limited time window of eating so your body can take a break from digestion which uses a lot of energy and use that energy for other processes like cellular repair in fasted state. Biochemically IF is basically a metabolic switch between glucose being used as a primary fuel during the fed state and ketones being used in the fasting state.
Types of Intermittent Fasting
Intermittent fasting is of 3 types
Alternate- day Fasting –involves alternating between a 24 hour fast day followed by a 24 hour non- fasting feast day. It is the strictest form of IF and there are two subtypes
Complete alternate-day fasting where no calories are consumed on fast days.
Modified alternate-day fasting which allows the consumption of 25% of daily calorie needs ( 500-700 calories) on fasting days.
Periodic Fasting or 5:2 method- involves a fasting of 2 days in a week with consumption of 500 -700 calories and 5 days of normal eating.
Time Restricted Feedingor 16:8 method – involves 16 fasting hours cycled by 8 non fasting hours . This is one of the most popular methods and is thought to leverage circadian rhythm. For example, you stop eating between 6-8 p.m and eat your first meal around 10a.m -12 p.m the next day .
Benefits of Intermittent Fasting
Some of the latest evidence based benefits on intermittent fasting include
- Reducing oxidative stress and inflammation in the body.
- Reducing blood pressure, LDL cholesterol and triglyceride levels thereby improving heart
- health.
- Reducing insulin resistance and blood sugar levels.
- Protection against neurodegenerative diseases.
- Boost metabolism for fat loss and reduction in weight.
- Insulin levels drop and human growth hormone increase which has powerful anti-ageing
- and longevity benefits when produced naturally in the body.
- Modulation of the gut microbiome and improved immunity.
- Removing waste material from the cell ie increased autophagy and cellular repair.
Side- effects of Intermittent Fasting
- Hunger is the most common side-effect along with weakness and tiredness in the beginning stages of the plan.
- Overeating or eating unhealthy foods during the eating window .
- Heartburn or acid reflux
- The fasting plan is not suitable for pregnant and lactating women. Individuals with any underlying health conditions should speak to a doctor or dietitian before following the fasting plan.
Tips for implementing TRF ( 16:8 plan )
- Start slow especially if you are not used to fasting. Try and have an early dinner and then nothing till next morning ( 12-13 hours).
- Increase the gap by half hour every week till you reach the target of 16 hours .
- Green tea without sugar or honey can be consumed during fasting time if one feels hungry.
- It contains catechin EGCG ( epigallocatechin-3-gallate )which is a natural antioxidant.
- Limit your meals to three in 8 hour feeding window.
- Eat a well balanced meal with whole grains, fruits and vegetables, pulses, healthy fats and high biological value protein like dairy, eggs and fish .