This piece was rewritten for easier reading and originally posted on December 9, 2018.
Fasting has been around for centuries and is practiced by the most significant religions. Intermittent fasting (IF) has seen a resurgence in the past years, and many people, including me, have achieved considerable health improvements.
There is a solution that is easy to do and even saves money in this global obesity and diabetes pandemic
Who Benefits the Most from Intermittent Fasting? People who have or are:
- Overweight or obese,
- Pre-diabetes or Type 2 diabetes
- Hypertension
- High triglycerides levels,
- Low HDL levels
Each condition mentioned above leads to other medical problems. What is worse is that if someone has three of the above, they have metabolic syndrome. Metabolic syndrome is associated with many other deadly and common diseases. See the recommended readings below.
Why will they Benefit?
They will benefit because intermittent fasting addresses the underlying insulin resistance, which is the root cause of the above conditions.
When and How to do Intermittent Fasting?
Intermittent fasting is very flexible and can be adjusted to any lifestyle. Here is the breakdown of the number of fasting days, duration of intermittent fasting, what to eat and not to eat days, what to expect, and precautions.
Duration of Fasting
16:8 Method 16 hours of fasting, 8-hour period of eating
The initial fasting duration can be 16 hours or shorter. Eating a light snack between meals is not allowed. Sleep time is included during the fasting period, which makes it effortless.
If the last meal is at 7 pm, breakfast is skipped the next day, and lunch is at 11 am, that is an instant 16 hours of fasting. If you can tolerate it, it can be longer.
Time-restricted feeding
If breakfast is necessary, it can be from 6 am until 2 pm (8 hours of eating). Dinner is skipped until breakfast the next day at 6 am (16 hours of fasting).
As the days go on, the fasting period can be increased to 22 or even 36 hours. Water intake is encouraged during fasting, and unsweetened black coffee and tea are allowed.
How many days can intermittent fasting be done?
IF can be done every day, every other day, or five times a week (5:2 Method) without fasting during weekends.
What to eat during the eating time?
Eat as many vegetables, meat, grains, nuts, and healthy oils as olive oil and a small amount of fat. You are allowed two servings of alcohol.
Feasting is the opposite of fasting, and intermittent fasting does not involve calorie counting. If you don’t drink alcohol, don’t start.
What not to eat?
Sugar intake should be minimized. Diet recommendations for prediabetic and diabetic patients call for low sugar intake anyway, so this will be nothing new. Artificial sweeteners are discouraged, and this is to wean sweet tooth cravings. If you must, stevia is an alternative. Look for hidden sugars in sports drinks and sauces.
What about birthdays, weddings, anniversaries and holidays?
Intermittent fasting can be done a few days before and after special gatherings, but not necessarily on that special occasion. That way, you can still enjoy the event.
What should be monitored?
Weight, waist circumference, and blood pressure all tend to get lower. If you experience lightheadedness, it can be due to inadequate hydration. Make sure you drink enough fluids.
What can I expect to happen?
Brain fog may disappear with an increase in alertness. However, you may have to buy smaller-size clothes in the future.
People will notice your weight loss and youthful look. They will ask what you are doing because they want to look as fabulous as you are.
Constipation can occur as excess fluid is urinated. That is normal, with increased insulin sensitivity or improved insulin resistance. To prevent constipation, drink enough fluids. Electrolytes come out in the urine and, therefore, have salt and magnesium.
Magnesium is critical to body functions, and many people have low magnesium levels. Magnesium is not easily absorbed in the gut but can pass through the skin. While bathing, you can use lotions, sprays, or Epsom salts dissolved in the water.
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Can I work out while doing Intermittent fasting?
Yes. While working out, the body uses blood sugar and fat reserves as an energy source. It depends on the intensity of the exercise. Weight loss is faster with intermittent fasting and exercise. Stay hydrated.
Who should not do intermittent fasting?
- People below 18 years old
- Pregnant and breastfeeding mothers
- Malnourished and underweight people
- History of eating disorders like anorexia nervosa
What precautions should be taken?
Diabetic patients should talk to their doctors before starting a fasting program. Some drugs or insulin doses may have to be reduced. Close blood sugar monitoring is necessary to prevent hypoglycemia or low blood sugar.
Hypoglycemia can lead to stroke-like symptoms, coma, and even death. All people with diabetes should be familiar with the symptoms of hypoglycemia. They include jitteriness, sweating, change in behavior (get hot-headed), or lethargy, to name some.
Metformin can cause nausea and vomiting, and intermittent fasting may aggravate the side effects. The time of metformin intake may need to be adjusted. Present the blood sugar level record to help guide your doctor in medication adjustments. Some medicines may need to be discontinued later on.
Some medicines like aspirin need to be taken with food. The eating period and drug intake can be coordinated.
Blood pressure should be measured each day since the blood pressure can get lower with time. Dizziness and palpitations can be signs of dehydration and low blood pressure. Every home should have a blood pressure device.
Talk to your doctor if you have any concerns about starting intermittent fasting. You should not begin fasting if you cannot monitor your blood sugar and blood pressure.
The Fasting Mindset
Try to stay busy and avoid thinking about food. Avoid watching cooking or travel shows on any media. Stay busy. Hunger sensation is primarily psychological and not physical, and it usually passes. Hunger sensation should be differentiated from low blood sugar symptoms. People can survive without eating for as long as 8-21 days.
If you don’t feel well and need to eat at any time, go ahead and eat. You can always start again the next day.
The Outstanding Benefits of Intermittent Fasting
- Decreased weight, blood sugar, blood pressure, and medical problems
- More time is available. There is no need to prepare food, cook, or clean up.
- Save money on groceries, eating out, and medical bills.
- IF can be done anywhere you go.
Read more about intermittent fasting at The Complete Book of Fasting.
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Related Readings:
- The Kaizen Way of Fasting
- The Science of Fasting
- 10 Unbelievably Easy Ways to Screw Up Intermittent Fasting!
- A Case Report of 3 Diabetic Patients that are Weaned Off Insulin
- Will Fasting Make My Muscles Shrink?
- Are You Skipping Breakfast?
- The 20/80 Rule for Health
- Autophagy – How to Recycle Yourself
- The Metabolic Syndrome
- Diseases Associated with the Metabolic Syndrome
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References:
Horne BD, Muhlestein JB, Lappé DL, May HT, Carlquist JF, Galenko O, Brunisholz KD, Anderson JL. Randomized crossover trial of short-term water-only fasting: metabolic and cardiovascular consequences. Nutr Metab Cardiovasc Dis. 2013 Nov;23(11):1050-7. doi: 10.1016/j.numecd.2012.09.007. Epub 2012 December 7.
- By Charles Mellin – WgF1LrUvFdNysA at Google Cultural Institute, zoom level maximum, Public Domain, https://commons.wikimedia.org/w/index.php?curid=13334241.
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DrJesseSantiano.com does not provide medical advice, diagnosis, or treatment
You articles and information are terrific! Thank you for them!!
You are welcome, Marcia. Thanks for the kind words.