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Whether you’re an intermittent fasting (IF) newbie or an IF pro looking for a refresher, you’ve come to the right place to get all the details on IF.
The IF dietary approach to eating has been picking up steam, especially in health and wellness spaces. Today, we’ll take a peek into IF history, its potential benefits and drawbacks, and guidance for helping determine who should and should not follow this dietary pattern.
What is the History of Fasting?
Fasting is as old as time. It has been used to signify political protest, religious homage, and health promotion. Also, it’s heavily attached to cultural, geographical, and philosophical considerations. Fun fact: the Swiss observe a specific public holiday that involves fasting. Jeûne genevois is a holiday dating back to the fifteenth century in which fasting is common practice with deep historical significance. Surprising, right? Fasting isn’t just for individuals seeking to lose weight or revamp their health. It can also have extensive cultural, religious, and societal significance.
How Intermittent Fasting Works In Your Body:
Intermittent fasting (IF) is the voluntary absence of food for a certain period of time.
A few eating patterns lend themselves to the adherence to IF, but the most popular is the time-restricted eating pattern. As detailed in this 2021 article, IF works by promoting the liver to break down fats (instead of glucose) for energy. When fats are broken down and converted into ketone bodies, the result is a decrease in inflammatory markers and an improvement in blood sugar management. Older research states this type of fasting can reprogram energy metabolism and weight regulation in the body.
How Intermittent Fasting Can Sabotage Weight Loss Goals:
Intermittent fasting (IF) is used for many reasons, with weight loss as the main interest. Because IF heavily focuses on eating within a specific window of time, it can be easy to eat more than your daily calorie budget. The reality is that weight loss relies on being in a calorie deficit and so the calories in food consumed still matter. Eating over or under your calorie budget may impact your weight loss and stall your progress.
Tracking your daily calorie consumption in an app like Lose It! is a simple and effective way to know if you’re eating within your recommended calorie budget so you can adjust accordingly.
6 Additional Advantages of Intermittent Fasting:
In addition to weight loss, IF has also been positively linked to:
- The treatment of type 2 diabetes
- Improvement in heart-health
- Possible cancer-prevention benefits
- Decreasing inflammatory blood markers
- Longevity of life (more robust research is needed on this)
- Impact on gut health by influencing energy absorption, expenditure, and storage.
3 Common Dilemmas Beginners Experience When Intermittent Fasting:
1. Getting Used to The Fasting Window
One of the common experiences beginners navigate when starting intermittent fasting (IF) is that it may be challenging to fast for an extended period. The good news is that your stomach will adapt. If you find yourself struggling with the fasting window, this blog post might help.
2. Experiencing a Weight Loss Plateau
Another common experience when starting IF is that you might not lose the weight you intend to lose. This result could be due to consuming above your calorie budget during your feasting window. If you find yourself in a weight plateau, click here to grab our tips on fasting essentials.
3. Creating Feelings of Restriction
Finally, for some beginners, IF may influence disordered eating tendencies or eating disorders. Check in with yourself and your health care provider before starting IF, as well as periodically throughout your journey to ensure this dietary approach is suitable for you.
Who Should or Shouldn’t Follow Intermittent Fasting?
Intermittent fasting (IF) isn’t for everyone.
Generally speaking, IF is considered safe for adults; however, it may not be appropriate for the following groups of people.
- Pregnant women
- Breastfeeding women
- Children under the age of 18
- Those with have a history of eating disorders or disordered eating
- Those currently taking medications to lower blood pressure or blood sugar
If you fit into any of the groups mentioned above, engaging in IF could end up doing more harm than good.
As a best practice, informing your primary care provider before starting an IF dietary approach is recommended.
The Bottom Line:
Intermittent fasting (IF) is an eating approach that can be used for a variety of reasons. Remember to weigh the pros and cons to ensure this dietary approach is realistic and sustainable for you.
If you’re looking for tasty, nutrient-dense recipes to help you along the way, check out our recipe index here.
If you’re interested in adding Intermittent Fasting to your program, Upgrade to Premium, and visit this support article for help setting it up.
Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Always consult your medical provider before changing your dietary approach and eating habits.
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