Intermittent fasting is a way of eating that alternates between a fasted state and a fed state.

Intermittent fasting is a pattern of eating and not a diet, in the cultural implication of the term. “Our bodies have evolved to be able to go without food for many hours, or even several days or longer”, but many of us now live in areas where access to food is overabundant (Mattson). For the average person our days are filled with more access to quick easy foods, we are staying up later, are distracted by many devices, and food is no longer difficult to find. This leads to mindless eating. Intermittent fasting is one way to give back to your self control over your eating.

What is the “fed” state? This is the time period when you are consuming food. This time period typically lasts 3-5 hours and includes time spent actually consuming food and the time it takes your body to digest. During this time it is challenging to burn any fat both because of raised insulin levels and more easily accessible energy sources (think simple sugars). What is the “fasted” state? This is the time when you are not consuming food and your body is not processing food. This period is about 8-12 hours after your final meal. During this time insulin levels are lower which causes the body to burn fat. Fasting puts your body into a fat burning state which is a state your body rarely makes it into with a normal eating routine.

Science has shown that there are incredible benefits to intermittent fasting including weight loss, improved cognitive function, longevity benefits, improved health markers, and may help to prevent or slow down the onset of certain diseases.

By allowing our bodies to enter a fasted state we are doing wonders to our bodies and health span. Human Growth Hormone levels rise which increases fat loss, insulin levels drop and insulin sensitivity improves, our cells go through cellular repair, and there are changes to the function of our genes. These are only a few of the scientifically researched benefits but there are many others. Being in a fasted state has been shown to improve brain function, improve heart health, prevent or slow cancer, and can aid in life span (Healthline). The benefits of intermittent fasting are hard to dispute.

There are many different ways to adopt and implement intermittent fasting. For some it will be a 16 hour fasted state with an 8 hour fed state, for others it may mean eating one large meal a day, or skip a day of eating entirely. Finding what works for you is what matters.

The pattern that I follow is 8 hours in the fed state and 16 hours in the fasting state. In a typical day I have my last meal at 8pm and will not eat again until 12pm the following day. One thing that is important to note is that it is not necessary to practice intermittent fasting every single day. Even 2 or 3 days a week can lead to health improvements. Again, find what works best for you!

The other types of intermittent fasting include: 5:2 approach which is a schedule of eating regularly 5 days a week while cutting calorie consumption to 500-600 calories two days a week; the 16/8 hour approach I mentioned previously; and a complete 24 hour fast one or twice a week. I repeat, figuring out the plan that works for you will take some trial and error but give it time. Always be sure to check with your current doctor before starting any fasting plan. While it has a multitude of benefits, for some who are at greater health risk, it may not be the best plan.

Besides the health benefits that I have already stated there is EVEN MORE to look forward to with intermittent fasting. It is easy to do! With less of your day focused on when and what you are going to eat you can spend that mental energy on more productive tasks. Planning out your meals will not only set you up for success with this type of eating but also will require you to be more conscious about the types of food you are eating. When you limit your window of feeding time it is important to make sure that during the times you are eating you are fueling your body with healthy, whole, nutritious foods.

With all this information there are a few populations who need to take extra precautions and who this type of eating may not benefit. Women who are pregnant or nursing should check with their doctors first. As well as kids under 18, people with diabetes, those with a history with eating disorders, and anyone with serious health problems should check with their doctor first before jumping into intermittent fasting.

What can you have while fasting? Water, Black Coffee and Tea. No sweeteners.

How can you get started? Don’t overthink it. Most of us have already fasted at some point in our lives. We just did it without a plan, so you’ve already done it. I recommend starting with the 16/8 hour schedule as this is likely the simplest to begin to adapt in your life. Once you get more comfortable and confident in your ability to follow your eating plan try some other forms of fasting and see which is the best for you. As you get started I would advise having a meal plan or preparing your food in advance. This will make it easy for you when you are ready to eat and having a plan holds you more accountable to sticking with your schedule.