Intermittent Fasting (IF) : Myths and Maths

Neo-poverty

Looks can be deceptive. ⚠️ 

The shabbily dressed visitor you see might be your millionaire client in expensive distressed jeans...

Similarly, someone living in a tiny rented apartment with almost no furniture, having no car and possessing only 2 T-shirts and 2 pairs of jeans could be a minimalist. 

If someone goes without bread on most of the days, he might be on a keto diet. 

Someone surviving on just one meal a day (OMAD) might be practicing Intermittent Fasting..!

These are some of the new fashion statements!

A. What is new about IF?

"I have nothing new to teach the world. Truth and non-violence are as old as the hills..." (Mahatma Gandhi)

What Gandhi said about truth and non-violence is equally applicable to IF. People have been fasting for ages for various reasons. 

Our poor, nutritionally illiterate hunter-gatherer forefathers had to go without food for days without realizing that it was so good for their health! 

Most religions advocated occasional fasting for physical and spiritual well-being. 

The only recent development is the medical community's growing interest and research into IF's health impacts.

B. What is IF?

While a normal diet plan focuses on what to eat, IF focuses on when to eat, in addition. IF suggests an 'eating window' during the day.

Popular versions of IF include:

• 16:8 - Eat within 8 hours and fast for 16 hours; 

• 5:2 - Eat normally on 5 days and consume low calories (not more than 500-600 kcal, preferably in one meal ) on 2 non-consecutive days. 

C. How does IF work?

● The basic hypothesis of IF is this - when you fast for longer hours, your body depletes its sugar stores and starts primarily burning its fat for energy (termed as 'metabolic switching '). As a result, you lose weight. 

● The prevailing view holds that weight gain is a matter of simple maths, i.e., Calories in - Calories out = Weight gain. Total calories are important, not the time of eating. 

● On the other hand,  Jason Fung, in his famous book 'The Obesity Code' argues that obesity is a hormonal problem. Every time you eat, there is a blood sugar spike. Your pancreas releases insulin to control the spike. When its job is done, insulin returns to its normal level. However, constantly eating throughout the day triggers constant insulin production. And, the increased level of insulin for an extended period encourages fat storage. IF allows insulin level to normalize. 

D. Benefits of IF

● Studies suggest that IF contributes to weight loss and thereby prevents obesity-related diseases, e.g., heart disease, high blood pressure, type 2 diabetes, certain types of cancer, etc.

● Studies also suggest that even without weight loss, IF may improve your blood sugar, blood pressure, etc.

E. The other side of IF

● A study of over 20000 adults found that those who followed IF had a very high risk of death from heart disease. Also, limiting food intake to less than 8 hours was not associated with living longer.  ('8-hour time restricted eating linked to a 91% higher risk of cardiovascular death', American Heart Association Epidemiology and Prevention, published on March 18, 2024)

● If you stick to an eating window, e.g., 16:8 or 5:2, you may not get adequate calories and necessary nutrients on fasting days. This may lead to lower energy level, mood swings, etc.

● Even the proponents of IF advise that IF is not recommended for children below 18 years, pregnant and breastfeeding women, athletes, persons with certain medical condition like type 1 diabetes.

F. If you want to try IF

● Take advice from your doctor before experimenting with IF.

● 'Eating window' does not give you license to eat indiscriminately. Stick to a healthy diet plan.

● During fasting hours you are not supposed to take anything except plain water, black coffee/ tea without sugar.

● Avoid high glycemic foods ( sugar, white bread, processed cereals, soft drinks, packaged fruit juice, etc.). Consume low glycemic vegetables, fruits, cereals.

G. Takeaway

● Research on IF and its long-term effects is ongoing and the medical community has yet to reach a consensus.

● Don't be swayed by celebrity endorsements of IF; they might be using supplements to address their nutrient deficiencies. 

● There is enough empirical evidence around us to indicate that you can still achieve good health by focusing on a balanced diet and maintaining physical and mental activity. 

● By adopting intermittent fasting you may or may not lose weight; the only thing you'll lose for sure is your social life!

● Follow your intuition, and, your dog 🐕. Fast when you're sick.. That would be the most natural thing to do. Even children do so! The only condition is that your body should be 'natural'!

 

Medical disclaimer - The blog content is provided for general educational purpose only. It does not substitute professional medical advice. Reader is advised to consult his doctor before starting any fitness program to avoid any health risks.

Please feel free to contact for any query:-

Shyam Fitness Fundamentals 

Website: www. fitness-fundamentals.com

Blog: https://shyamfitnessfundamentals.blogspot.com/?m=1

E-mail: shyamfitnessfundamentals@gmail.com