Intermittent Fasting

September 4, 2021 8:00 pm / Posted in , , ,

It’s likely you’ve heard the term intermittent fasting (IF) several times. I’ve even talked about its benefits on my blog and some tips to get you started. A few of you have had some follow-up questions about IF, so I put together this short primer.

What is Intermittent Fasting (IF)?

Put simply, intermittent fasting is not eating for pre-determined periods of time and eating normally otherwise. For example, there’s the 16:8 method, where you fast for 16 hours a day and eat within the remaining 8-hour window. 

Contrary to what fitness science has told us in the past couple of decades, we don’t actually need to be eating constantly to be healthy or to lose weight. Many cultures have used fasting for spiritual purposes for millennia and we are much more recently starting to discover the health benefits of fasting.

How Does IF Help with Weight Loss?

When your body goes hours without food, it stops using carbohydrates for energy and switches to using fat stores. This is great to help you lose weight. It’s especially effective you eat primarily fresh and unprocessed foods.

How Do I Fast Safely?

There are many different methods of intermittent fasting. I recommend you do choose something that works for your lifestyle and that you can see yourself doing over the long term. Intermittent fasting is not a diet, it is a lifestyle change, so it’s key that you follow a method that works well for you and is aligned with your goals and activities. Some popular IF methods are:

  • The Crescendo Method: Fasting 12-16 hours for 2-3 non-consecutive days per week. E.g. Fasting for 14 hours on Mondays, Wednesdays, and Fridays or Tuesdays, Thursdays, and Saturdays.
  • Eat-Stop-Eat: A 24-hour fast 1-2 times per week. If you want to try this method, I recommend that you start with 14-hour fasts once a week and work your way up gradually.
  • The 16:8 Method: Mentioned above, this involves fasting for 16 hours a day and eating normally within the remaining 8 hours.

If you’d like to start fasting intermittently, I recommend you start with 12-14-hour fasts and work your way up. It’s also important that you drink enough water and replenish your electrolytes by drinking mineral-rich liquids such as bone broth, especially for longer fasts.

Is IF Safe for Everyone?

No. If you are on many medications, have diabetes, are pregnant or breastfeeding, have a history of disordered eating, or are under 25, I seriously recommend that you speak to your healthcare team before attempting intermittent fasting. Women should note that fasting can affect their hormone cycles, which are extremely sensitive to potential starvation, so please be sure to listen to your body’s signals.

Additional Resources

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