Intermittent fasting
benefits, side effects and tips
Could changing mealtimes, not meals, be the answer to losing weight?
Intermittent fasting is becoming a popular way to lose weight, while also promising a whole host of other health benefits too. But what does it involve, and how does it work?
At its core, intermittent fasting is a type of time-restricted diet that switches between fasting and eating on a regular schedule. The schedules vary from person to person. Many fasters will leave a long gap between meals, whereas others will follow eating plans such as the 5:2 diet, where they’ll eat a normal amount of food for five days followed by two days of eating 25% of their usual calorie intake.
So, what does the science say? Essentially, this approach to eating claims to mimic how our bodies would have functioned in prehistoric times. In our hunter-gatherer days, our bodies evolved to survive – and thrive – without the modern day luxury of eating three square meals a day. Sometimes, we’d go several days without a proper meal! This points to the fact that intermittent fasting is a natural way of eating that’s in tune with our bodies’ natural metabolism.
Alongside weight loss, studies have indicated that fasting can improve memory, stabilise blood pressure and even improve physical performance. Fasting is also linked to a process called autophagy, which is when the body starts to recycle the structures inside its cells. In doing so, the cell can free up new raw materials from which new cellular structures can be built. Some of this material might be used to make proteins that extend the lifespan of cells. Although only tested on animals so far, the link between autophagy and cell health has generated some conversation about potential cancer suppression.
What many people like about intermittent fasting is that you don’t need to cut out your favourite foods. It can also make you more conscious of what you’re eating. If you find yourself mindlessly bingeing every evening, giving yourself an eight-hour eating window could help prevent this from happening.
So what do you need to know before getting started? There are lots of different ways to fast intermittently, so take some time to find what works best for you. You could start by occasionally missing a meal, before working your way up to a ten-hour fast. When you’re fasting, remember to drink plenty of water, or zero-calorie beverages such as black coffee and tea if you prefer. During your eating periods, select nutrient-dense foods that are rich in protein, fibre and healthy fats – and try to avoid excessive amounts of high-calorie junk food.
However, while intermittent fasting can be an effective weight loss method for many people, it’s not one-size-fits-all. During fasting periods, some dieters may experience feelings of intense hunger, find it hard to concentrate or lack energy. Many people also put weight back on after following a diet, and intermittent fasting is no exception. All in all, it’s important to experiment and find a sustainable eating pattern that suits you.
“Could changing mealtimes, not meals, be the answer to losing weight?”