I always thought I was the kind of person who needed to eat regularly. “Hangry” is a term very familiar to me (and my loved ones). If I don’t eat every 3-4 hours I can start to feel lightheaded, weak and dizzy. I get cold (even more than usual) and my skin goes grey and pale and people start asking me if I’m ok. Barely can keep my eyes open and I stop speaking until I’ve had food because I just can’t! I had a diabetes test done a couple of years ago but it turned out negative. The only way I found to manage myself was to eat small quantities regularly as lots of literature sources recommended at the time. Keep your blood sugar levels steady, you know. But how annoying, this dependency on food!
When I did a 10 day silent retreat in India (read more about that experience here), we did one day of fasting. Our last meal of the day was at lunchtime, and we didn’t eat until the next breakfast, effectively fasting for 20 hours. Before we started I didn’t think I could make it, I had never done anything like that before – deliberately. But once you set your mind to it, prepare yourself mentally and physically, somehow it works. I did it and it felt great!
I was intrigued as to how it works and why it is so good for you. Many Tibetan Buddhist monks only eat lunch, never breakfast or dinner and they are very healthy. In fact, intermittent fasting is something that occurs throughout all cultures and religions since thousands of years so there must be something to it, right?
Free What is your dosha workbook
Sign up to get started with the free 8 page Ayurveda dosha workbook: take the dosha quiz and get nutrition and exercise recommendations based on your type!
There is this thing “eating like a caveman” or “paleo” (which actually does NOT mean eating lots of meat!), and when you think about it, it makes sense. Not only what you eat, but also when you eat it. Our ancestors didn’t have any supermarkets so they had to go through longer periods of not eating or starvation until they found a new supply of nuts or blueberries. Our bodies were made to withstand these periods of hunger by letting us gain weight quickly when food was finally available again.
We have evolved a lot as a species, but not so much that our metabolic system has changed, nor the way our brain responds to seeing or smelling food all the time. That’s why supermarkets use the baking bread in-house trick – they want you to buy more food because when you smell it, you want it. You may not be craving chocolate at this time, but if someone brings chocolate to the office or even just me mentioning chocolate now, you may be thinking that it would be nice to have some. (I am actually thinking this while I am writing it ;-)
The way we eat today with the availability of food everywhere is something that only happened in the West since 80 years or so. On the timescale of evolution that’s nothing so our reactions to seeing or smelling food are still the same as 1000s of years ago.
What is intermittent fasting?
When you do intermittent fasting, you fast 2 or 3 times a week.
Fasting 18 hours
You do a 18 hour fast by skipping a meal. There are two options:
- You get up, eat breakfast and lunch at due times, skip dinner and only eat again at breakfast.
- Or you eat normally one day with your last meal at dinner and don’t eat again until lunch the next day, skipping breakfast. Whoever skips breakfast every day isn’t really doing intermittent fasting!
You eat normally 5 days and restrict calories to under 1000 calories the other 2 days of the week. You could do this by skipping a meal (as above) or eat 3 meals that are lower in calories.
It’s not a diet
If you restrict calories for a longer period of time (at least 3 days in a row) as in when you go on a diet you will go into starvation mode. Your metabolism will slow down and your body will start breaking down muscle tissue for energy. It takes more energy to sustain or build muscles so in order to “survive”, you will lose muscle, slowing down your metabolism even more. If after the diet you eat “normally” again you will regain what you’ve lost and more (the dreaded jo-jo effect).
When you fast 1 or 2 days a week and make it a lifestyle change, it will help you lose excess weight and keep it off. There is no evidence that intermittent fasting triggers the starvation mode in your body after a 18 hour fast, starvation only starts happening after 3 days fasting.
What happens in your body when you do intermittent fasting?
Some benefits of intermittent fasting
If you skip one meal you won’t lose weight, if you do it regularly (as in 2-3 times a week), you will start seeing a difference soon. You will lose weight – but mainly if you eat normally after the fast and don’t overindulge.
Detoxifies your body
Intermittent fasting gives your metabolism rest and helps eliminate waste from your body.
You will have more energy because you will spend less time digesting. Digesting food is one of the body processes that uses most energy. We all know the after lunch slump…
Good for your heart
When you lose weight through IF the weight loss is mainly belly fat. People with a lot of belly fat are at higher risk of heart disease so losing fat in this area will decrease your chances of developing heart disease. Also, IF reduces insulin resistance, blood sugar and bad cholesterol which are all indicators connected to heart disease.
Prevents diabetes type 2
Intermittent fasting lowers blood sugar and fasting insulin levels. It also reduces insulin resistance.Your body will go into ketosis, meaning your body is burning fat for energy instead of carbohydrates. Less fat means less risk of diabetes type 2.
Boosts growth hormone
Growth hormone is important for gaining muscle. Intermittent fasting will boost growth hormone which will help gain more muscle which means more calories burned! So diet/starvation breaks down muscle; IF helps you gain muscle!
Inflammation in your body is connected to a lot of chronic diseases (allergies, Crohn’s, irritable bowel syndrome, arthritis, asthma,…) Reducing inflammation will reduce the chance of you getting these diseases and it will help your immune system battle them more efficiently if you do suffer from one of these.
You will not only be healthier longer, you will live longer too. When you are in your 20s I am sure that is not something you are much worried about, but when you are 50-60 you will still want to be healthy…
Good for your brain
Cell renewal gets a boost. IF helps grow new nerve cells and boosts a protein that protects against Parkinson’s and Alzheimer’s.
It is simple and doable
No counting of calories, no forbidden foods and reducing the amount of food decisions you have to make on a fasting day… It frees up time for other things. You don’t have to go to the supermarket and prepare 3 meals and 2 snacks on a fasting day…
How to do intermittent fasting?
Choose your method
Choose your method: 18 hour fast or 5/2 fasting and plan ahead on which day of the week you will be fasting. This helps you set your mind to it and makes it easier to stick to. Choose a day that you will be less busy and haven’t any strenuous activity planned. I find skipping a meal works best for me, especially skipping dinner. Skipping breakfast is mentally harder because I am a morning person so I am always up early, but it may be different for you! Choose the method that is easiest to stick to.
While you are fasting, only drink water or tea. If you are really hungry, try some almond/soy/regular milk. Don’t force yourself if you are not feeling well. Eat and try again after a few days. Your body will adapt!
Eat protein after fasting
When you eat again after fasting, eat a high protein meal with lots of veggies. A high carb meal will send your sugar levels sky high and you don’t want to be on that rollercoaster! You don’t have to cut out carbs, just keep them to ¼ of your plate or less and eat whole foods.
Who shouldn’t try IF?
Intermittent fasting is not for everybody. Be careful and consult a doctor before trying IF. It is not suitable for people with diabetes, eating disorders or low blood pressure. Also don’t do it if you are pregnant, breastfeeding or trying to have a baby. Listen to your body. If you are a woman and you notice that your periods change go see your doctor. Your body will always signal if something is wrong!