It’s the latest trend, it’s always appearing on the front page of major newspapers, and lots of celebs are doing it including Carol Vorderman, Kourtney Kardashian and Jimmy Kimmel. But does it live up to the hype? How do you do it anyway? Should you?….Find out more here!
What Is Intermittent Fasting?
Most of us might break out into a cold sweat at the thought of deliberately starving ourselves for a few hours a day. So-called “Intermittent fasting” (IF) isn’t a diet, it’s an eating pattern. It’s all about cycling between periods of eating and fasting. You’re not told what to eat, but rather when to eat. For some, it’s as simple as skipping breakfast. For others, it may mean going 24 hours without food once or twice a week. This all sounds pretty horrendous. And the goal? To give your body a break from constantly digesting and storing energy, forcing it to use stored fat for fuel.
How Is It Supposed To Work?
Our diet is typically high is dominated by sugar and especially carbs. When you eat that way your body breaks down the food into glucose (sugar), which it uses for energy. But you also get sugar spikes (which is why all ProLongevity clients get the use of Continuous Glucose Monitors so they can see what spike them and make some changes. Excess unburnt fuel (calories) are stored as fat. But when you fast, your insulin levels drop, signaling your body to tap into your fat stores for energy. This fat-burning process, is what leads many people to believe intermittent fasting is effective for weight loss. Think of your body like a hybrid car that switches from gas to electric power; fasting prompts it to switch from using sugar to burning fat.
The Different Types of Intermittent Fasting in a Nutshell:
As already mentioned, there isn’t just one way to do intermittent fasting. Here are some of the most popular methods:
- 16/8 Method: You fast for 16 hours and eat during an 8-hour window. For many, this means skipping breakfast and eating only between noon and 8 PM.
- 5:2 Diet: You eat normally five days a week and restrict calories (around 500-600) on the other two days.
- OMAD: You eat once a day
- Eat-Stop-Eat: This involves fasting for 24 hours once or twice a week.
Different methods work for different people. The key is finding what fits your lifestyle and preferences (and willpower!)
Can It Help Me Shift the Weight?
Yes, intermittent fasting can be effective for weight loss. But how? First, when you’re not eating, your body uses fat for fuel. Second, most people naturally eat fewer calories when they have a shorter time to eat. It’s like cutting off snack time after dinner. Celebrities like Jimmy Kimmel have credited intermittent fasting for their weight loss, and studies suggest it can help people lose anywhere from 3-8% of their body weight over a few months.
What About Type 2 Diabetes?
Type 2 diabetes is characterised by high blood sugar levels due to insulin resistance. Intermittent fasting can help improve insulin sensitivity, which means your body uses insulin more efficiently. This can lower blood sugar levels, potentially helping manage or even reverse type 2 diabetes.
What Happens to Your Body During Fasting?
During fasting, your body undergoes several changes:
- Insulin Levels Drop: This promotes fat burning.
- Hormonal changes: These helps burn fat while retaining muscle
- Cellular Repair: Your body starts repairing cells and removing waste, a process known as autophagy. We previously wrote an article about autophagy here: https://www.prolongevity.co.uk/should-autophagy-be-something-i-implement-in-my-life/
- Metabolic Rate: Contrary to popular belief, fasting may actually boost your metabolism.
These processes are why intermittent fasting has been linked to both weight loss and better metabolic health.
Is It Safe?
While intermittent fasting can be beneficial, it’s not for everyone. People with certain medical conditions, pregnant women, or those with a history of eating disorders should avoid fasting. The same applies with some prescribed meds. So it’s essential to listen to your body and consult your GP before starting.
How to Start Intermittent Fasting
Starting intermittent fasting is simple, but it requires patience. Begin with shorter fasts, like the 12/12 method. Allow at last 12 hours between the last meal on one day and the first meal of the next day. Then gradually increase fasting hours as your body adjusts. No snacking mind! Stay hydrated, focus on nutrient-dense foods during your eating window, and avoid overeating when you break your fast.
What Are The Common Mistakes People Make?
Avoid these mistakes to maximise the benefits of intermittent fasting:
- Overeating after fasting: Fasting isn’t a free pass to go on a binge bender afterwards! Focus on balanced meals.
- Dehydration: Remember to continue drinking enough water while fasting.
- Ignoring nutrient intake: Make sure your meals are rich in vitamins and minerals, and that you don’t just eat junk.
- Electrolyte depletion: Its important to restore the body’s electrolytes as you re-hydrate
Go On Then, Does It Live Up to the Hype?
Intermittent fasting does live up to the hype for many people, particularly for weight loss and managing blood sugar levels. However, like any health trend, it’s not a magic bullet. Intermittent fasting still needs to be combined with a healthy lifestyle, regular exercise, and mindful eating for long-term success.
Far-Reaching Benefits
Intermittent fasting doesn’t just help with weight loss and diabetes. Research shows it may also lower the risk of heart disease, reduce inflammation, and even improve brain health by protecting against neurodegenerative diseases like Alzheimer’s. These are some very powerful reasons to start doing it!
Celebs and The Media
Celebrities and media, as always, have played a major role in promoting intermittent fasting and bringing it to the public’s attention. From social media posts to TV shows, stars like Kourtney Kardashian swear by it for maintaining their physique.
In Conclusion
Intermittent fasting is more than just a passing trend. For many, it’s an effective tool for weight loss, improving insulin sensitivity, and overall health. But it’s not one-size-fits-all, and it requires patience, consistency, and listening to your body. If you’re thinking about trying it, start slow, avoid common mistakes, and always consult your doctor if you have any health concerns. At ProLongevity we firmly believe that WHAT you eat is at least as important as WHEN you eat. That’s when it all gets a little bit complicated…we call it “precision nutrition”
If you would like more support and advice on Intermittent Fasting, or “Food as Medicine” more generally why not get in touch with us here at ProLongevity. Our program includes everything you need to feel great, lose weight, prevent and treat Type 2 Diabetes and more!
https://www.dailymail.co.uk/tvshowbiz/article-13884001/Carol-Vorderman-bra-sprouts-figure-toss.html