Intermittent Fasting

Intermittent fasting is a dieting plan that alternates between periods of not eating and eating. The goal is to starve the body until it starts burning fat, which may help you lose weight, lower blood pressure and cholesterol, prevent or control diabetes, and improve your brain health. While research into this method is still ongoing, there is evidence that intermittent fasting can work for some people.

Carbohydrates in food are converted into glucose during a meal. This glucose is then absorbed into the bloodstream through the intestinal wall and distributed to different organs, acting as the primary source of energy. Any extra glucose is stored as glycogen and fats in the liver and adipose tissue, respectively, for future use. In the absence of food between meals, the liver converts glycogen back into glucose to continuously fuel the body.

An individual who is not physically active typically requires approximately 10 to 12 hours to deplete their glycogen stores. However, someone who engages in exercise may deplete these stores much more quickly. Once the glycogen reserves in the liver are exhausted, the body begins to utilize energy stores in adipose tissues. This process involves breaking down fats into free fatty acids, which are subsequently converted into additional metabolic fuel in the liver. Consequently, when the fasted state persists for a sufficient duration, the body starts burning fat for energy, resulting in the loss of excess fat. This fat loss is associated with a variety of health benefits.

Insulin is the essential hormone that facilitates the transportation of glucose into cells. The regulation of insulin levels is crucial to align with the quantity of glucose present in the bloodstream, meaning that levels are elevated after a meal and lowered between meals. Due to the secretion of insulin after each meal, maintaining a consistent eating pattern throughout the day leads to sustained high levels of insulin. However, prolonged exposure to high insulin levels may lead to a desensitization of body tissues, resulting in insulin insensitivity, which is a key characteristic of both prediabetes and type 2 diabetes. On the other hand, fasting can help maintain low insulin levels, thereby reducing the risks associated with diabetes.

Fasting can also have positive impacts on the brain. It stimulates the brain in a similar manner as physical or cognitive activities. It encourages the generation of neurotrophic factors that aid in the development and preservation of neurons. However, it is important to note that fasting is not suitable for everyone. Individuals who should refrain from attempting fasting include children, teenagers, pregnant or breastfeeding women, individuals with eating disorders, type 1 diabetes, advanced diabetes, or other medical conditions, as well as those who are underweight or frail.

Fasting can become unsafe if done excessively or incorrectly. There are multiple methods for intermittent fasting, but one of the simplest is extending the usual nighttime fast.

A typical and sustainable routine for intermittent fasting involves fasting for 16 hours each day, followed by an 8-hour window for eating. To ensure the safety and effectiveness of intermittent fasting, it is crucial to consume well-rounded meals that offer proper nutrition. It is also important to stay hydrated and be aware of your physical limitations while fasting. When breaking the fast, it is recommended to do so gradually. It is essential to avoid overeating, particularly when it comes to unhealthy foods, after fasting.