INTERMITTANT FASTING - THE NEW NORM?
The practice of Fasting has been around for centuries and has been practiced for religious, cultural, and spiritual reasons. In many traditions, fasting is seen as a way to purify the mind and body, achieve spiritual enlightenment, and gain self-discipline. In recent years due to scientific research surrounding its health and weight-loss benefits, Fasting has become increasingly popular as a Lifestyle choice.
Fasting puts the body under a mild form of stress thus forcing our cells to adapt by enhancing their ability to cope, according to medical herbalist and nutrition coach Daniela Turley. “When we fast, the lack of glucose causes the body to make its own glucose,” says Turley. “Because our bodies conserve energy during fasting, our basal metabolic rate becomes more efficient.” It is also widely documented that in a fast cycle, a process called ketosis happens. This is when the body burns its primary power source of stored fat. Whilst the effect of a fast on the body depends on the tindividual and the type of fast, according to Dr. Dana Cohen, a New York-based functional and integrative physician, a number of potential benefits. It can aid weight loss, lower inflammatory markers and blood pressure, decrease the production of free radicals and lessen the damage incurred from them, improve blood-sugar regulation and potentially, with prolonged fasting, promote stem-cell regulation.
Fasting in it's many forms has also been applauded for its potential to reduce the increase of central or intra-abdominal body fat that many women can experience during the perimenopause and beyond. This is said to potentially help alleviate diabetes and heart disease due to increased insulin and LDL cholesterol.
Here we look at the most popular methods of modern fasting:
The 12 hour Method...
This is a great starting point for novice intermittent fasters, because it’s easy to adopt, says Dr. Cohen. People are required to limit their calorie intake to a 12-hour window, then fast for the remaining 12 hours. So, if you stop eating by 8pm, you would wait until 8am to have breakfast. You can also drink non-caloric beverages (black coffee, black or herbal teas and water) during your fasting hours for both this and the 16:8 method, Dr. Cohen adds.
The 6:8 Method...
This popular approach requires that you eat your three daily meals within an 8-to-10-hour window, and fast for the remaining 14 to 16 hours. It’s most easily achieved by finishing your evening meal no later than 8pm and not eating again until noon the next day.
The 5:2 Method...
During a 7 day period you have five days of normal eating (and a reminder that this should ideally be a healthy diet) are two days of caloric restriction (usually 500 calories for women and 600 for men). Whether the two days of restrictive eating come one after the other is up to you, but, says Dr. Cohen, there may be more benefit, from a metabolic standpoint, to taking them consecutively.
The Alternate Day Method...
Another intense option, this fast requires people to restrict calories (to 500 total) every other day.
The Spontaneous Method...
As the name implies, this approach – akin to increasingly popular Intuitive Eating methodology – suggests people simply skip a few meals a week when they’re not feeling hungry.
The Warrior Method...
The so-called Warrior Diet mimics many of the Paleo food choices and requires that you eat only small quantities of raw fruits and vegetables during the day, and then one larger meal in the evening.
Who shouldn't fast: Medical professionals agree that anyone who is considering embarking on a fast should always consult their doctor first. Do not fast if you are pregnant or breastfeeding, have diabetes or a history of an eating disorder, and always seek professional medical guidance before making changes to your diet. Research has shown that daylight fasting can sometimes have a negative effect, particularly on decision-making abilities. “Brain inflammation is linked to poor memory and there is some evidence that fasting reduces cytokinesis. But, on the whole, fasts reduce cognitive function and working memory due to low glucose,” says Turley.
The views expressed here are not necessarily the views of Stil Lifestyle, and they are for informational purposes only. We have taken this information from certain studies and take no responsability for their findings. This article is not, nor is it intended to be, a substitute for professional medical advice, treatment or diagnosis, and should never be relied upon for specific medical advice. Always consult your doctor prior to fasting of any kind.