Intermittent fasting |10 February 2023

Last week we delved into fad diets and why we discourage you from trying it out. Another popular trend among those who are trying to lose weight is fasting but in particular intermittent fasting. There are so many ‘experts’ on this topic that it may seem as though it really is the ‘cure-all’ for weight loss.

But like with everything else there is no ‘one size fits all’ approach and it may not be suitable for everyone.

Let’s take a closer look at what intermittent fasting (IF) is really about and what the evidence says. In the end you can decide if it is really something you want to try out.

What is intermittent fasting (IF)?

In its simplest terms, it is a regimen that involves alternating cycles of eating and fasting. During the fasting period you allocate a certain number of hours or day(s) where you don’t eat anything.

Although it restricts the time that you eat there is no guidance to what type of food you should be eating during the eating window period.

There are also various versions of IF on the web that it can be very confusing to know which one you should follow.

Some common versions of IF are:

1)        Time-restricted feeding

In this version you fast for a certain number of hours in a day and eat for the remaining hours. For example, 16:8 which means that you fast for 16 hours and eat only for 8 hours per day. This version is quite flexible and a person can have longer or shorter fasting windows.

2)        Whole day fasting

You have to fast completely for 1 to 2 days or consume severely restricted diet which is low in calories. For example, the 5:2 diet which has two days of fasting a week with limited calorie (usually 500 to 600kcal) and the normal food intake on the five non-fasting days.

3)        Alternate day fasting

This version is similar to whole day fasting except that you fast every other day.

Impact of IF on your body

Your body will require a period of adjustment as it is used to eating at a certain time. In the beginning delaying your meals to a later time in the day may cause low blood sugar, increased hunger and some irritability. As time goes on however your body adjusts as long as you stick to the new routine. If, however you find that you experience unusual anxiety, headaches, nausea or other symptoms stop fasting and get medical intervention.

There is insufficient robust evidence that IF leads to improved metabolic health and sustained weight loss. There is also great variation in terms of reducing appetite. One of the main reasons is the wide variability in how the fasting is done and more importantly what the person is eating, that is the quality of the diet as well as other lifestyle habits such as physical activity, their sleeping patterns, smoking and alcohol intake. There is also the issue of sustainability and for how long a person can do IF.

Fasting and restricting calories and food intake could also increase the risk of unhealthy eating habits. This may lead to disordered eating patterns or eating disorders over time.

Who should avoid IF?

Some population groups like pregnant and lactating women as well as very young children should certainly not be doing any fasting. Anyone with an eating disorder should also avoid it. Anyone with diabetes, or other chronic diseases and on medications should also not be fasting without proper medical supervision.

Key points to consider before trying out IF

To start off it is important to check with a healthcare professional before starting out to ensure that there are no contraindications such as existing medical conditions to consider.

Don’t make the fasting period too long that is, 24 hours or longer because the body thinks you are in a starvation mode so it may then be counter productive as you may start storing fat instead of burning it.

Ideally, the eating period should be earlier in the day rather than in the evening before bed. Try to limit the hours of the day when you eat and try to extend your fasting period to overnight when you’re sleeping. If you think about it, we are naturally fasting everyday when we sleep at night. Our metabolism has adapted to feeding during the day and sleeping at night. This is a day/night cycle known as circadian rhythm which we are all very much in sync with. It is a good idea to avoid snacking or eating very late at night.

During the eating window it is crucial to follow a healthy, balanced diet instead of restrictive eating plans. Ensure that you’re also drinking enough water and other zero-calorie fluids like tea and coffee during the fasting phase to prevent dehydration. Aside from food it is also important to remain active throughout the day to build muscle mass and burn fat.

The bottom line

Not all versions of fasting are effective but time-restrictive feeding where fasting is extended overnight may be effective and sustainable when combined with a healthy diet.

The important thing to focus on as always is what type of food you’re eating during the eating periods. This should be a healthy and balanced diet comprising of a diversity of foods with essential nutrients like protein, carbohydrates, healthy fats, vitamins, minerals and fibre as well as plenty of water.

Just be mindful that whatever decision you make on whether or not to follow IF it may not work for everyone and it may not be sustainable in the long-term.

Thank you for joining us this week on our Eat for Our Health page. Look us up on social media - eat for our health Seychelles on Facebook.

Please get in touch by emailing eat4ourhealth@gmail.com and let us know how you’re doing with these ideas, or better still, let us know how we can help you.

Yours in health

The E4OH team