Everything You Need to Know About Intermittent Fasting

Diet fads come and go, but one trend that has stood the test of time is intermittent fasting (IF). For decades, IF has been used a way for people to lose weight without actually having to change what they eat or undertake vast amounts of exercise. For this reason, IF has a much higher success rate compared to other types of diets because it’s sustainable. 

Intermittent fasting isn’t just used as a weight loss tool; followers of religions such as Christianity and Islam practice fasting as part of their faith. 

So, what’s clear is, intermittent fasting has long been a part of human life – whether for health or religious reasons – but it’s a complex activity that, if not done properly, can be unhealthy. If you’re considering intermittent fasting and what to find out more about what it is and how to do it safely, continue reading. 

Origins of Intermittent Fasting

Depending on how you look at it, intermittent fasting has always been a part of human life, though not necessarily by choice. Way back before food was available on an industrial scale (before shops, markets, bakeries, butchers, restaurants and the like) humans were hunter gatherers. The act of physically going out and hunting for food means humans were opportunistic predators and would eat as and when they could – often with long periods of time in between meals. In some ways, this could be seen as intermittent fasting. Either way, this set in motion a basic human instinct of eating once or twice a day.

Is Intermittent Fasting Natural?

Given that early humans were accustomed to eating once or twice a day, intermittent fasting mimics this and nourishes the body in a way that is more ‘natural’ compared to eating three times a day with snacks in between. By following the 16:8 IF pattern, you are granted an eight hour window to eat up to two meals – for example, breakfast and lunch or lunch and dinner – whilst instigating a 16 hour fasting period. 

How Does Intermittent Fasting Work?

Eating less meals in a day means you’re likely to reduce your calorie intake. Paired with regular exercise and a balanced diet when you do eat, it’s quite possible to create a calorie deficit which is imperative when trying to lose weight. 

In addition to weight loss, IF reduces the risk of insulin resistance which – in turn – minimizes the risk of type 2 diabetes and all its associated side effects, as well as inflammation, cancer and premature mortality. So, if you doing IF for health reasons, it’s scientifically proven to be effective. 

Tips for Intermittent Fasting

By eating less throughout the day, it’s essential that the meals you do eat when your break your fast are targeted and contain all the nutritional value you need in order for your body to remain nourished and healthy. This means eating plenty of protein, carbs, fruit, vegetables, fiber and iron. 

There’s a tendency to fill up on sugary foods like chocolate, junk food snacks and instantly satisfying foods. This is a bad idea because you want to make sure you don’t fill up on non-nourishing foods before you give your body the nutrients it needs. This can be hard to do, especially if you’re fasting for religious reasons such as Ramadan where the month of fasting is pre-ceded by food-focused celebrations like Eid ul Fitr 2021.

If you’re new to intermittent fasting, starting slowly will be best. If you can’t do 16:8 off the bat, try 14:10 which allows you more time to eat compared to 16:8. Giving your body time to adjust is essential if you’re going to avoid unmanageable pangs of hunger. 

As long as you stay healthy and give your body the nutrients it needs, IF can be a highly effective lifestyle choice.