Intermittent Fasting: Is It Worth It?

The times of fasting solely for religious purposes are long gone. The changing lifestyle and effects of changing environmental factors are the cause of many health issues for people. Fasting is fast becoming the new fitness trend and now different methods of fasting are looked at as a way to lose weight, halt diseases and achieve a healthier lifestyle.

 

Fasting is not a new concept in itself. Rather than all over the world, spanning different cultures and religions, fasting is a steady theme throughout history. The Muslim population all over the world follows Dusk till Dawn fasting for 30 days in the month of Ramadan every year, which is the 9th month of the Islamic lunar calendar. Described as one of the 5 essential duties of Islam, the fast of Ramadan is mandatory for all except children who have not reached puberty yet, old people, those who are ill, pregnant women, and breastfeeding mothers. The act of fasting is considered to be a reminder of those who are less fortunate and feel compassion for, and the duty to help the needy. It is a way to connect with God on a higher level and try to live moderately.

                       

Fasting is also an integral part of the Christian faith. Prophet Jesus directed his followers to fast for at least 40 days and thus fasting before Easter is encouraged. This time of fasting for 40 days is known as Lent and the last fortnight is often called Passiontide. Christians consider fasting as withholding from foods that you savor and enjoy as a way of self-examination and ultimately attain greater dedication to serving others and God. While in the Jewish calendar, there are two major days of fasting, Yum Kippur and Tisha Bav. During these fasts, people in the Jewish community refrain from eating and drinking and ask for forgiveness from those whom they may have hurt. The true purpose of fasting is repentance and the self-denial of food is a major part of the atonement.

                       

India is not a novice to fasting either. Rather one gets to see fasting days spread throughout the year. In Navaratri, people observe 9 days of fasting with only one moderate meal a day. As per customs in different regions, people observe fasts on festivals like Janmashtami, Durgashtami, Mahashivratri, karvachauth, Vatpaurnima, Ekadashi, etc. People are encouraged to follow one specific day of fasting each week, according to the God they worship. Women observe fasts on Mondays or Thursdays, for a good married life. In the months of June to August, people completely abstain from eating meat and drinking alcohol and observe days of fasting as suitable to each individual. Rather all of these fasts are suggested to be followed as per individual capability. One can abstain from specific foods or give up one whole meal of the day or completely go without any food or water the whole time. Because even though fasting has religious importance, it is not strict. It is a way to participate in the life cycle sacraments of ‘Sanskaras’. Symbolically, it is an act of sacrifice where one gives up food and hunger to God as a mark of surrender and devotion.

                       

In all of these traditions of fasting, one sees a common theme. Though it is recommended to everyone to fast to attain greater spirituality, it is not mandatory or strict for all. There are exceptions for those physically unfit and different methods for individual capabilities. One can start by giving up specific foods, then a specific number of meals, and then consuming only fruits and water. And even though these fasts have their roots in religious beliefs, they are not without health benefits.

                       

This brings us to the modern-age view of fasting, which is inspired more by the need to live a healthy lifestyle and even lose weight (and look slimmer, in some cases). But it is always better to aim towards a healthier diet structure than aim for superficial looks. Totally going off food can lead to hazardous effects on the body and even long-term issues like eating disorders, anemia, etc. over the years, many forms of diets have been popular but they were mainly aimed toward weight loss only. Whether it be plant-based diets(no meats), sometimes even extending to Veganism (no meats or any animal products), low-carb diets (restricting carbs in favor of protein and fat), or low-fat diets (restricting fat intake to 30% of daily calories). But the major problem with these is they are not sustainable over long periods of time and all of these have some side effects. Eating only vegetables results in a deficiency of essential vitamins, a low-carb diet may cause elevated cholesterol and digestive disorders while low-fat diets have been linked to a higher risk of metabolic syndrome. When compared with these Intermittent fasting emerges as the best way to manage a healthy diet plan.

 

Intermittent Fasting

From the food that we consume, carbohydrates are immediately broken down into sugars and used for energy by the cells. The unused sugar enters cells with the hormone insulin and is stored as fat. With intermittent Fasting, the aim is to reduce levels of insulin with resulting consumption of fats for energy. This helps in not only the loss of unnecessary fat but also increases ketones in the bloodstream (i.e. ketogenesis) which enhances the body’s defenses against oxidative and metabolic stress with a positive influence on health and aging. There are different ways of intermittent fasting as,

1. Time Restricted Feeding(TRF): This method involves fasting for 14-16 hours and setting an eating window of 8-10 hours. Thus it can be done in either,

a)     16/8 method; eating between 11 am and 7 pm or 12 am and 8 pm OR

b)     14/10 method; eating only between 10 am and 8 pm.

This is the most popular way of intermittent fasting as most people are already fat as they sleep and can be easily followed daily.

 

2, Twice a week method: This is also called the Fast diet or 5/2 diet which involves eating normally for 5 days a week and restricting calorie intake to 500 calories(for women) - 600 calories(for men) for the remaining 2 days. It’s important to focus on a high protein and high fiber diet.

3, Alternate day fasting(ADF): In this method, one can fast every alternate day with either 0 calorie intake or lowered calorie intake (about 500 calories). This is not for beginners and can be tough to carry out due to long periods of hunger.

4. The Eat-Stop-Eat method: This method involves fasting for full 24 hours, twice a week. This is the toughest method of intermittent fasting and one should eat their normal full diet on nonfasting days to avoid fatigue and complete nutrition.

One should not resort to Intermittent Fasting for weight loss alone. Consulting a physician before attempting any diet plan is always a good idea. Those without any chronic disorders and in need of a healthier lifestyle are all good candidates for it. But those with serious eating disorders or nutritional deficiencies should not attempt it. Starting with easier methods and then progressing to tougher methods through trying and testing is the best way to get into Intermittent fasting.

                       

There are many myths and misconceptions about intermittent fasting (IF). Some of them include:

1. One has to starve for IF to work
2. Hunger because of fasting will result in a loss of mental focus
3. Fasting results in a loss of energy
4. It’s not possible to follow IF for long periods of time

 

All of these misconceptions are due to incomplete information. As a person, while fasting, still eats regular portion meals and an all-inclusive diet, there is no danger of starvation or energy loss. As the body slowly gets used to fasting patterns, people experience less hunger and there is no loss of focus. And the majority of people report it is easier to follow IF rather than traditional diets as it does not curb the amount of food you eat, just WHEN you eat it!

                       

Research has shown that IF can help you burn fats and achieve weight loss as it boosts metabolic rate and also reduces the amount of food consumed. It can also help reduce oxidative stress and inflammation in the body, thus also aiding anti-aging factors. IF has been shown to improve heart health through the control of blood pressure, cholesterol, and blood sugar levels. And finally, IF is good for your brain as it helps to improve various metabolic functions and boosts beneficial brain hormones for better brain health. With IF, there can be a risk of eating disorders for those who are prone to it. In the initial stages, one may experience hunger pangs, fatigue, low energy, etc. those who are trying to get pregnant or are already pregnant should not follow this fasting method, as it can be harmful to the mother and baby.              

                       

Ultimately, Intermittent Fasting is one of the many ways one can achieve a healthier lifestyle. No diet plan will be effective if you don’t stick to it. It is not a magic pill that will solve all your problems instantly, but if one starts off gradually with easier methods, applies modifications through trying and testing individually, and complement it with a healthy and square diet, one can definitely achieve a healthier way of life!