Intermittent fasting is an eating plan that has become increasingly popular over the last few years. It involves alternating between periods of normal eating and periods of fasting. While some diets appear complicated and overwhelming, intermittent fasting is simple to start. Rather than focusing on what to eat, intermittent fasting is all about the timing of meals and when to eat. The main idea is that you lose weight through calorie restriction during periods of fasting. It may also decrease blood pressure, insulin resistance, and stress.

The question is – how does it work and is it right for you?

There are a wide range of options to choose from with intermittent fasting. Just select the one that best fits your lifestyle.

One of the most popular forms is time restricted eating. This option allows you a window of time to eat during certain hours of the day. For example, from 10pm until 10am you fast, and during the daylight hours you eat. This is a good place to start if you are a novice to fasting because you can adjust the times to gradually increase the fasting period.

Another option is whole day fasting. This involves mixing up full days of fasting with full days of regular eating patterns. A common pattern is five days of no food restriction and two non-consecutive days of fasting (only consuming 500-600 calories).

Alternate day fasting involves fasting every other day. For example, Tuesday, Thursday, and Saturday are fasting days and Monday, Wednesday, Friday, and Sunday are non-fasting days with no calorie restrictions on these days.

It is critical to choose an option that is easy to follow based on your own lifestyle and preferences.

Intermittent fasting can be effective for short term weight loss, but more research is needed. Here are a few things to consider if you are looking to start:

  • Safety always comes first. It is important for anyone considering intermittent fasting to first consult with their healthcare provider. If you have certain conditions like diabetes, it is important to take extra precautions, especially if you take medications like insulin that can cause low blood sugar.
  • During periods of fasting. Be mindful of mood and energy levels as these can be impacted. Listen to your body and pay attention to how you are feeling. Stay well hydrated and stick to water and zero calorie beverages.
  • During periods of normal eating. It is important to avoid binge eating. You have worked hard during the fast so do not overeat high calorie, processed foods the first chance you get. Plan your meals in advance and eat slowly and frequently. Focus on nutrient dense foods like fruit, lean protein, whole grains, vegetables, healthy fats, and legumes.

Remember to be realistic, set achievable goals, and start small. It is perfectly ok to gradually ease into your new eating plan

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