Can Fasting Benefit Your Health?

Intermittent fasting is a popular meal planning option that involves eating windows. It is a timed approach to eating where you alternate between fasting and eating. The focus with intermittent fasting is on when you eat rather than what you are eating. This approach can help to simplify the work and time required to maintain meal planning and preparation. I recommend you talk to your provider prior to making any dietary change.

Health benefits of intermittent fasting may include weight loss and improved blood glucose. It is important to note there is no long-term data as to the ultimate long-term benefits of this eating plan. There is no data to support intermittent fasting as a preferred approach to eating.

How is weight loss achieved?

As a result of fewer meals, less caloric intake and the effect on hormones, this dietary approach may facilitate weight loss. During a period of fast, sugar stores in the body may be used up. To generate a source of energy, the body will then begin burning fat stores.

Intermittent fasting is not recommended if you are:

• Pregnant or breastfeeding
• Under the age of 18
• Have Type 1 Diabetes or are on glucose lowering medication
• Have a history with eating disorders

There are various methods of intermittent fasting with differing periods of time allowed for eating and fasting to occur. Some examples of these are:

• 12/12-hour fast: may eat during 12 hours of the day, fast for the remaining 12
• 16/8-hour fast: may eat for 8 hours of the day, fast for 16
• 24-hour fast: one-two times a week fast for 24 hours

One of the most common intermittent fasting techniques is skipping breakfast, but there are pros and cons for both eating in the morning or waiting until lunch. As with any nutrition plan, safety and sustainability are key. It is recommended to discuss with your healthcare provider prior to making any dietary change.

What can I eat/drink when fasting?

Water and zero calorie beverages such as black coffee/tea. Water will help you stay hydrated.

5 Tips For a Successful Fast

Here are my tips to help you get the most out of fasting:

• Pick a schedule above that works best with your lifestyle.
• Set alarms to remind you when it is time to eat, start fast.
• Don't go crazy during normal eating periods.
• Talk with your healthcare provider if you begin experiencing any new symptoms after starting any diet plan.
• Listen to your body. Be aware of things like your hunger levels, mood variability, headaches that may occur due to change in diet and adapt as needed.

Healthful Eating with Intermittent Fasting

While fasting, you should focus on eating balanced meals to optimize nutrition benefit.

Each meal is recommended to contain servings of fiber, lean protein and whole grain carbohydrates. Avoid processed, deep fried items.

My Plate meal plan is a great tool to visualize balancing food types and portion sizes.

Above all else, remember that any positive change to improve the management of your health will yield long-term benefits. You can start by identifying one area of change such as increasing activity throughout the day by 5-10 minutes, drinking water throughout the day, being sure to get the recommended hours of sleep or by addressing your diet. With any change, sustainability is key. As you can make and maintain your goals, a ripple effect will occur allowing for each additional step to be that much easier!

EvergreenHealth offers 12 Primary Care locations, all of which are able to meet with you to provide routine care including ways in which you may take positive control of your health today. Find a location that is convenient for you and your loved ones.