To Intermittent Fast or Not…Part 3

How exactly do I intermittent fast? Great question! There are many types of intermittent fasting (IMF) with different options that can fit any schedule or lifestyle. It’s best to experiment and find the one that works best based on your needs.

For beginners, the easiest starting point is the IMF 16/8 method, a form of time-restricted eating. This typically just involves skipping your evening snack and skipping breakfast the next morning. I personally fast this way. I don’t eat anything between 8 p.m. and 12 p.m., so I complete my 16 hour fast in an easier “automated” way.

Keep in mind that IMF should be viewed as a change in lifestyle rather than a diet. Unlike typical diets, there’s no need to count points/calories or plug your foods into a diary each night. To reap the most IMF benefits, make sure to focus on filling your diet with healthy whole foods during the days so that you consume as many nutrients as possible into your day.

Additionally, always listen to your body. If you feel weakness or fatigue when you go an entire day with no food, try increasing your intake a bit and have a light meal or snack. Alternatively, you may consider trying one of the other IMF methods to find what works for you.

Although IMF benefits many aspects of health, it may not be ideal for everyone. Some people may actually want to avoid IMF:

• Blood Sugar Issues: Going without eating all day may lead to dangerous drops in blood sugar causing symptoms such as shakiness, heart palpitations and fatigue. If you have diabetes, it’s best to work with your doctor to determine if IMF is right for you.
• Eating Disorder History: This may also not be ideal for you as it may encourage unhealthy behaviors and trigger symptoms. If you are a child or teenager and still growing, IMF is not recommended either.
• Active Illness: IMF can deprive your body of the steady stream of nutrients that it needs to heal and get better.
• Pregancy: Pregnant women should avoid intermittent fasting and focus instead on a nutritious diet rich in vitamins and minerals. And, some women may encounter hormone issues if they IMF for days on end.  For these women, IMF only a few days a week rather than every day may still be a benefit to their overall health.
• Gallstone Disease: Fasting may actually increase the risk of gallbladder problems and should be avoided.
• Thyroid Disease: Studies show that fasting may alter the levels of your thyroid hormones. If you suffer from any thyroid issues, you may want to reconsider intermittent fasting to avoid alterations in these important hormones.
• Extreme Physical Activity: IMF and working out is okay. While you can exercise during fast days, don’t push yourself too hard and remember to drink plenty of water. If you’re fasting for longer than 72 hours, it’s advisable to limit physical activity.

This completes our intermittent fasting series.  Its time for a new topic next week!  As always, please feel free to leave questions, comments, or other topics of interest!

“See” you next week!