February 1st, 2024
Intermittent Fasting: What, How and Why?
Intermittent fasting (IF) is a dietary practice that’s getting a lot of attention these days. In a nutshell, it involves fitting all your calories for the day into a condensed window of time and ‘fasting’ outside those hours.
Many intermittent fasters eat within an eight-hour window – for example, noon to 8pm – and fast for the remaining 16 hours of the day. The 8/16-hour ratio isn’t a hard and fast rule though; it can be adjusted to suit your needs and schedule.
Though intermittent fasting goes against what most of us have been told our whole lives (don’t skip breakfast!), there are several benefits to this way of eating. Our resident nutritionist Evian, who practices intermittent fasting himself, gave us the low down on what you need to know about IF – and how to do it safely.
5 Benefits Of Intermittent Fasting
1. Better Digestion
Giving your body a break from food gives your body more time to digest what it ate and gives your digestive system a complete ‘reset’ each day.
This resetting process allows the body to tap into stored energy, promoting fat utilization for fuel. Intermittent fasting, in particular, has gained popularity for its role in metabolic flexibility, encouraging the body to efficiently switch between using glucose and fat as energy sources. When combined with mindful eating during non-fasting periods, this approach not only supports weight management but also fosters a balanced relationship with food, emphasizing the importance of nourishing the body during feeding windows. As with any dietary change, consulting with a healthcare professional is advisable to ensure it aligns with individual health needs and goals.
2. Cell Regeneration
Autophagy, which is the destruction of damaged or redundant cellular components is heightened when you fast. So taking a break from food helps your body recycle old cells into new ones (meaning anti-aging benefits).
3. More Energy
You will have more energy for daily tasks because it isn’t being ‘used up’ on digestion.
During fasting periods, especially when the body is in a state of ketosis (utilizing stored fat for energy), there is a reduction in the fluctuations of blood sugar levels. This can result in a more consistent and steady release of energy throughout the day.
4. Better Mental Clarity
When you eat, your body uses energy to process the food. The food is broken down into energy that your body can use. But when there’s no food to digest, your body can use that saved energy for other things. One of the things it can help with is your brain. With this extra energy, your brain can become more focused and sharp. So, taking a short break from eating can not only help your body, but also improve your mental abilities.
5. Fat Loss
Fasting can help with fat loss – for several reasons. Firstly, it makes it easier to stay within your daily caloric target AND can prevent mindless eating at certain times of day (ie: late in the evening). But beyond that, it allows your body to use up all the glycogen you’ve stored in your liver for energy, and begin using fat as a fuel source.
A TYPICAL IF DAY
For an example of what intermittent fasting looks like in practical terms, here’s a look at a typical day for Evian:
Wake up until noon:
Fasting. No food and drink lots of water (coffee is fine too).
Noon:
A big (healthy!) lunch.
Sometime between 6 and 8pm:
A big (healthy!) dinner
8pm onward:
Fasting until bedtime (and overnight)
Evian is able to eat whatever and whenever he wants between noon and 8pm – there are no restrictions within the eating ‘window’.
And, to reiterate, the window can be adjusted – both in terms of length and timing. Many people find it easiest to skip breakfast and start their day with lunch (as Evian does) but you could stop eating at 6pm and begin again at 10am if that feels more doable and appropriate for you.
WHAT TO EXPECT AT THE BEGINNING
As is the case with most things, the transition into IF is the toughest part. Because your body is used to eating at certain times (ie. breakfast first thing), it releases a hormone called Ghrelin to signal hunger and make you want to eat at those times.
The first week or so is all about ignoring – and resetting – those signals. You WILL be hungry as you adjust – but Evian advises that you remind yourself that you’re not starving and that you’re hungry because your body is secreting Ghrelin. Within a couple of weeks your body will adjust to your new routine and you won’t feel that same hunger.
During the transition – and beyond – you can consume coffee and other calorie-free drinks during your fasting windows. Drinking lots of water and the odd cup of coffee and/or tea is a good way to fend off hunger at the beginning.
If you want to try reducing your eating window to 8 hours but it feels like a big leap from where you are now, Evian recommends easing into it by decreasing your eating window gradually until you reach 8 hours (or the right number for you).
That said, it’s important to note that IF isn’t for everyone. Specifically, those with diabetes or hypoglycemia are not good candidates for this lifestyle because blood sugar levels can drop too low for their tolerance. And, as always, it’s best to speak with your health care provider before significantly altering your diet in any way.
WANT SOME HELP?
If you have ever thought about hiring a personal trainer or nutritionist, we invite you reach out to us first for a complimentary first workout and fitness assessment. In which we can talk about your fitness goals and see if fasting is right for you.
Our team of trainers have experience not only in fitness but in nutrition as well, and we look forward to helping you improve your overall health and wellness – whatever that may mean for you. We have trainers available to help in Toronto, London, Hamilton, Collingwood and Ottawa. Get in touch with us today to get on the path to wellness.