Nutrition

To Fast or Not to Fast?

THE PROS & CONS OF INTERMITTENT FASTING

Written by Jennifer Miller

January is the time when we all hop on the bandwagon of wanting to lose weight and what diet or fad is going to get us there the quickest. Not only is that not realistic, it’s not healthy and most of us give up by the end of the month anyway. However, if you’re looking to change your lifestyle, maybe exploring intermittent fasting is for you. Below, we’ll lay out the pros and cons of intermittent fasting, the most popular fasting schedules and the best foods to help you feel full longer. Whatever eating pattern you choose, always do your own research and talk to your doctor first.

Intermittent fasting is more accurately described as an eating pattern than a diet, as the plan doesn’t tell you what to eat, but when. The plan is switching between fasting and eating on a regular schedule with the eating portion having a smaller time window.

The easiest and most sustainable intermittent fasting plan is the 16/8 or Leangains protocol. Your fasting window is 16 hours followed by 8 hours of eating as much or as frequently as you want. Another popular option is the 5:2 approach. You’ll eat a regular balanced diet 5 days a week, while 2 days a week, you’ll just eat one 500 to 600 calorie meal.

Your body, as with any new plan, will need two to four weeks to adjust but once you’re there, the documented benefits are long. According to the New England Journal of Medicine, intermittent fasting can contribute to a longer

life, leaner body, and sharper mind. It can also help protect your organs against chronic disease like type 2 diabetes, heart disease, irritable bowel syndrome and neurodegenerative diseases.

More specifically, thinking and memory has been shown to improve specifically verbal memory. Heart health, like blood pressure and resting heart rate improves along with physical performance, specifically fat loss while maintaining muscle mass. Intermittent fasting has also been shown to reduce inflammation, aid in cellular repair and improve insulin sensitivity.

Foods that help you feel full longer:

APPLES OATMEAL GREEK YOGURT AVOCADOS EGGS BEANS

BARLEY

FLAX & CHIA SEEDS LEAFY GREENS SALMON WHEY PROTEIN cause fatigue, insomnia, nausea, and headaches, along with mood disturbances like increased anxiety, irritability and poor concentration. Constipation, bloating and other digestive issues along with lightheadedness can have you struggling through your days too.

It may also cause you to overeat, as it is human nature to want to “reward” ourselves after a period of fasting. The long term effects and safety of intermittent fasting are not known yet and it can be dangerous for those who have ever suffered from eating disorders, specifically anorexia or bulimia. It also may not mix well with certain medications like blood pressure and heart medications and insulin.

Most medical professionals recommend seeing intermittent fasting as a long game and slowly reducing the time window for eating over a period of several weeks or months.

Sounds like it’s too good to be true? Most eating programs don’t come without their fair share of negatives. Intermittent fasting can cause, very obviously, hunger. Especially in the weeks it will take for your body to adjust to your new eating plan. Severe hunger can

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