Intermittent fasting is becoming an increasingly popular method, for example during weight loss / fat reduction leading to weight loss, but not only.
Intermittent fasting, when done correctly, may be beneficial to health. Nevertheless, as you know, not everything is for everyone and much depends on the circumstances and the body's condition.
Intermittent Fasting – what is it and what does it involve?
Intermittent Fasting (IF), essentially periodic fasting, undoubtedly has many advantages and that is probably why it is gaining popularity so quickly. Of course, there are various IF models, and the choice of a particular one is best based on individual needs.
The fasting form itself may be useful, for example, for detoxification or regeneration (sometimes it is simply worth giving the body a break from its current habits, struggles, restrictions). Another matter is if it is implemented without thought, without appropriate knowledge, and without knowing one's own body.
Intermittent fasting is a dietary model involving the introduction of the so-called eating window. Therefore, within specified time limits, we will alternate periods of eating and not eating. To illustrate this better, I will use the example of the most popular and probably most eagerly chosen IF model – the so-called 8/16. Then meals are consumed only within 8h, while the following 16h are fasting (a period of not eating).
IF in the 8/16 form is often chosen because in the mentioned 8h we can eat, and the following 16h, including night, are fasting. So we do not have to struggle too much, because sleep also counts toward the not-eating period. Once the designated eight hours have passed, we switch to water – sometimes coffee or tea is used (without additions).
coffee or tea (without additions).
The eating period (in this case 8h) should be characterized by:
- minimally processed products,
- an adequate content of nutrients, vitamins, minerals, antioxidants,
- the right amount of ingredients, corresponding to individual needs (with your current meals, in terms of the amount of ingredients, you need to fit them into 8h – 2-3 meals).
Fasting period (in this case 16h):
- plain water (still water is best),
- coffee and tea without sugar and other additions are allowed, although these drinks are not advisable during IF in the not-eating period in the case of disturbances in sugar / insulin balance,
- we do not consume anything that contains calories, so as not to disturb the system.
It is worth mentioning that women are more often recommended the Intermittent Fasting 10/14 model, with a longer eating window. This is due to the fact that they have a different and more sensitive hormonal balance.
Intermittent Fasting – how can it help?
Intermittent fasting is quite often used when one wants to reduce body weight and excess body fat. Nevertheless, for many experts, implementing IF in the case of exceptionally severe overweight (high body fat and low muscle mass) or even obesity is controversial. Some people also use this system as a form of rest / reset for the digestive and immune systems.
Who may not be suitable for IF?
- some hormonal disorders,
- in reactive hyperglycemia (it is not forbidden, but difficult to follow / adapt to),
- for pregnant women and breastfeeding women,
- in severe eating disorders and deficiency states (here everything should be buttoned up to the proverbial last button).
On the other hand, Intermittent Fasting may help, for example, with:
- gastrointestinal issues,
- disturbances in sugar / insulin balance (e.g. insulin resistance),
- circadian rhythm disturbances (lack of sleep and poor sleep quality, poor psycho-physical recovery),
- ketosis, when we want to increase and better utilize ketone bodies (of course, in this case the system can be combined with supplements, e.g. BHB ketones).
Intermittent fasting can also be successfully used in sport, during intense training. Much, however, depends on the approach, lifestyle, needs, body condition and type of physical exertion.
Other, no less important, advantages of the Intermittent Fasting system
- may support the regenerative mechanism,
- can be used to improve gut barrier integrity and their bacterial flora,
- may help lower TNF-alpha and interleukins (anti-inflammatory effect),
- can be used to improve insulin and/or leptin sensitivity,
- has a positive effect on sirtuins,
- higher glucagon levels, when it is switched off (e.g. in insulin resistance).
