INTERMITTENT FASTING

Updated: Aug 26, 2020



Intermittent fasting looks different for everyone but the idea is the same, fast for x amount of hours a day and only eat during y time frame. I started doing this back when I commenced the Body By Finch program approximately 7 months ago, because I heard how many others were seeing amazing results. Initially, I commenced for weight loss reasons, however, when I was a few weeks into it, I realised it was making a huge difference on how I digested food also. What I noticed was that I no longer was experiencing bloating, lethargy, cravings and energy depletion, which to me, whom has always suffered from those things, was amazing! Ever since then I have stuck to it.

I start eating around 12/1pm every day and finish eating around 7.00/8.00pm. I only have 2 meals and 1 to 2 snacks maximum. I only drink water in the morning unless I am very hungry which is when I either choose to eat a little earlier or have a collagen hot chocolate. This routine has become a part of my life and I can say confidently it has helped tremendously with the list of symptomatology above as well as weight maintenance.


According to Patterson et al. (2015), even fasting occasionally has seen to reduce weight as well as a reduction in glucose and insulin concentrations. Similarly, Aman and Faramarz (2020) have noted that utilising intermittent fasting for a long duration has direct links to counteracting the effects of obesity, fatty liver disease, metabolic syndrome and prediabetes. Incredibly, Longo and Mattson did research on participants who were asthmatic and overweight, and found that those who adhere to the diet lost 8% of their body weight in the 2 month study, plus their oxidative stress, inflammation and asthma symptoms all decreased. Further their quality of life improved too. Longo and Mattson’s research hasn’t ended here, in fact they have gone on to note how those who fast between 10 to 16 hours per day, utilise their body fat stores for energy, and fatty aides called ketones which will be released into the bloodstream. These actions have been noted to protect the memory and learning functionality and, slow disease processes in the brain (Longo & Mattson, 2014).


It is important to note that this may not work for everyone, as we are all unique with diverse DNA and differing health issues, so if you are considering this it is always wise to speak to your medical practitioner (GP, Dietician, Natrapath etc) first. Coming from the counselling field, I know if you are on medication for instance, some require you to eat more frequently, as the pills deplete you of energy quite rapidly, meaning this type of diet would not work. Nonetheless if what you’re currently doing is not working, there’s no better time than the present to make a change as you endeavour to reach optimal health and wellbeing.


Be kind and look after yourselves.

- Ask Elizabeth

References:

Aman, R. & Faramarz, I.B. (2020). Intermittent fasting and ‘metabolic switch’: Effects on metabolic syndrome, prediabetes and type 2 diabetes. Diates, Obsesity and Metabolism, 22(9). https://doi.org/10.1111/dom.14080


Longo, V.D. & Mattson, M. P. (2014). Fating: Molecular Mechanisms and Clinical Applications. Cell Metabolism, 19(2), 181-192. https://doi.org/10.1016/j.cmet.2013.12.008

Patterson, R. E., Laughlin, G. A., LaCroix, A. Z., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., Villaseñor, A., Sears, D. D., Marinac, C. R., & Gallo, L. C. (2015). Intermittent Fasting and Human Metabolic Health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203–1212. https://doi.org/10.1016/j.jand.2015.02.018