@thehealthydrive7359 Disclaimer: While intermittent fasting has many proven benefits, it’s still controversial. A potential danger regards medications, especially for diabetes, where doses often need to be adapted. Discuss any changes in medication and relevant lifestyle changes with your doctor.
The main benefits of intermittent fasting are weight loss and improving metabolic health, including better blood sugar control in type 2 diabetes.
There are different mechanisms to account for the success of intermittent fasting.
First, skipping meals and cutting out snacking naturally reduces the amount of calories one eats during the day. That’s why it is important to try not to eat more during your eating window to “make up” for the missed meal. That would negate one of the main benefits of fasting. The second potential reason for IF’s success is its ability to lower insulin levels. Studies show that fasting tends to lower insulin levels, although it is not scientifically clear the extent to which lower insulin levels can directly explain better weight loss.
One other exciting benefit of intermittent fasting is its potential contribution to longevity. While human research of this nature is limited and very difficult to do, animal models suggest that intermittent fasting can trigger autophagy, which is a term for cellular recycling and disposal of older and potentially diseased cells; this could eventually lead to longer lifespans
Fasting precautions and who should NOT fast: Most people can safely and successfully incorporate fasting into their daily lives with few, if any, side effects. However, there are some specific individuals who should avoid fasting, or at least do so under the careful guidance of an experienced clinician.
Pregnancy and breastfeeding both significantly increase energy demands in the mother. Fasting may deprive her and her baby of essential calories and nutrients. Women trying to get pregnant may find fasting disrupts their menstrual cycle and lowers their fertility. However, women with infertility from PCOS may find benefit with low-carb diets and possibly with time-restricted eating. This should be monitored with an experienced clinician. Kids have higher energy demands due to their rapid growth rates. Fasting is generally not appropriate or safe. Anyone who is underweight or malnourished should also avoid fasting. Anyone with a history of eating disorders such as anorexia or bulimia should avoid fasting, as it could trigger eating disorder tendencies. Also, a history of anorexia or bulimia may alter the perception of being underweight or malnourished, potentially placing the individual at risk with fasting. Anyone taking medications that lower blood sugar — such as insulin, sulfonylureas, and others — should only fast with the guidance of an experienced clinician. You can work with your clinician on how to best manage these medications with fasting. However, you should not attempt this on your own, as there is a significant risk of dangerous and potentially life-threatening low blood sugar levels. In summary, intermittent fasting or time restricted eating could be the easiest way to improve your metabolic health and lose weight. It saves time, saves money, and you can succeed no matter what your preferred dietary pattern. The key is doing it in a way that feels sustainable and fits into your lifestyle. Give it a try! References: https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work https://www.nejm.org/doi/pdf/10.1056/nejmra1905136
If you have any comments & questions, please write them below in the comments section. You can get in touch with me on my social media links: www.facebook.com/drtanmoy Twitter: @drtanmoy Instagram: @the_healthydrive email: [email protected]
