5 Reasons to get Started with Intermittent Fasting

Intermittent fasting is based on the idea that timing food intake can influence how the body utilises it. Fasting usually involves restricting the eating window to around 6-8 hours, followed by a fasting window of 16-18 hours. Researchers suggest that early humans naturally followed a pattern of “feast and famine” based on food availability, which may have influenced the human body to use stored fat as an energy source during fasting periods.

The most popular method is the 16:8 method, where you fast for 16 hours (including sleep) and eat within an 8-hour window. Other methods, such as the Warrior Diet (20-hour fast, 4-hour eating window) and Alternate Day Fasting (fasting on alternate days), may also be effective depending on your lifestyle and goals.

Intermittent fasting differs from calorie restriction—it’s more about eating patterns than reducing calories or counting macronutrients. By narrowing your eating window, your body may shift to using stored fat for fuel, potentially aiding in weight management.

Intermittent fasting relies on the notion that the timing of food intake is crucial to how your body will use it. It claims that restricting your eating window to 6-8 hours, thereby extending your fasting window to 16-18 hours, will yield tremendous benefits for fat loss, hormone balance, energy, and insulin stabilisation. From an evolutionary standpoint, researchers say that our ancestors went through periods where food was abundant at certain times and less available at others.  This feast and famine pattern conditioned the human body to burn stored fat as its primary source of energy when food was scarce. As well, many ancient religions observed fasting as a way of cleansing and creating mental alertness.

There are several ways to go about intermittent fasting depending on your lifestyle and personal preferences. The most commonly used method is the 16:8  - which consists of 16 hours of fasting and an 8 hour window for eating. Although sixteen hours of fasting may seem like a bit much, keep in mind that sleep will take up between 7-9 hours of your fats. An example of this would be breaking your fast at 11:00 am and eating your last meal at 7:00 pm. 

Another Intermittent Fasting approach is the Warrior Diet, consisting of a 20 hour fast and 4 hour eating cycle. Ori Hofmekler, the author of The Warrior Diet, suggests:“there is a dual relationship between your feeding and innate clock. And as much as your innate clock affects your feeding, your feeding can affect your innate clock. Routinely eating at the wrong time will disrupt your innate clock and devastate vital body functions; and you'll certainly feel the side effects as your whole metabolic system gets unsynchronized.” This method is not for everyone and would need to be developed gradually, as twenty hours of fasting may be quite difficult for some. An example of this would be breaking your fast at 2:00 pm and having your last meal at 6:00 pm, allowing for twenty hours of fasting in between. 

Block fasting has also gained some popularity; it consists of a full 4-10 day fast done periodically instead of fasting intermittently on a daily basis. As block fasts can last for several days, one would rely solely on water, bone broth, or whey while the body completely cleanses and detoxifies itself. Block fasts, if done at least once a year, have been shown to reduce risk for developing cancer, breakthrough weight loss plateaus, balance hormones, help reach a state of ketosis quicker, improve insulin sensitivity and even increase cellular energy. Even a 24 hour fast is enough to boost the human growth hormone by 1300-2000%!  For a block fast to be done safely, a state of ketosis must be obtained first. 

Finally, there is the alternate day method, where most of the research on intermittent fasting originated. This system consists of fasting for 2 days out of the week and eating normally for the remaining 5 days. It is important to note that liquids such as water, tea, and coffee may be consumed during the fasting hours to prevent dehydration. Coffee also acts as an appetite suppressant which may help you to get to that first late meal of the day. Each of these methods are effective in their own ways, and useful when done in accordance with one’s schedule and lifestyle.

It is important to note that intermittent fasting is not a calorie-restriction diet, nor does it count macronutrients or portion sizes, but rather, it limits the window in which we consume food during the day. You are not eating less food, but rather eating less often. Changing your eating patterns may be challenging at first. One patient told me that he was so hungry on the first day, even the old can of SPAM sitting in his pantry started to look appetising. Hang in there though, it only takes the body a short time to adapt and the benefits are well worth it.

When making dietary changes, take time to evaluate how you feel. Are you energised? Is your sleep improving? Are you experiencing fewer cravings or better digestion? Intermittent fasting may take a few weeks to yield noticeable changes, so be patient and check in with yourself regularly.

For more insights into healthy fasting, weight management tips, and dietary support, explore our blog or consult with a healthcare professional to tailor intermittent fasting to your needs.

By approaching intermittent fasting mindfully, you can explore the potential benefits while ensuring a balanced, health-conscious lifestyle.