Intermittent Fasting: Is it ok to not eat sometimes?

Are you trying to improve your health or lose weight? Have you become curious about skipping meals or intermittent fasting as another means to make it happen?

Intermittent fasting involves abstaining from eating for a set period of time. It is an approach to create an overall calorie deficit each week as a means to achieve weight loss and additional health benefits. There are multiple variations on how intermittent fasting can be applied. One option is to set a fixed 8 to 12 consecutive hour period each day for all your intake and fasting for the remainder of the day. Another alternative includes scheduling 24 hour fasting periods 1 to 2 days per week! Now if either of those options seems tough, it definitely can be! This approach is not for everyone as there are side effects and negative health implications depending on your personal circumstances, making it wise to consult with your medical practitioner before trying it.

Research referenced by Healthline highlights that fasting should be avoided if you:

• have an eating disorder,
• are at higher risk of developing or have had an eating disorder in the past,
• have type 1 diabetes,
• are pregnant or breastfeeding and/or,
• are recovering from surgery.

Common side effects associated with intermittent fasting include:

Increased sensation of hunger and thoughts about eating –  There is a tendency to focus on what you can’t have, impacting your ability to concentrate, and potentially overeating or binging when you are within the targeted eating period.

Experiencing headaches, nausea, dizziness and/or mood swings –  Your body will likely go through a learning period to cope with the changing eating habits. It is suggested these effects may wear off or lessen after a month or so.

Low energy levels – Experiencing fatigue is common and the effect may be compounded with suffering difficulty sleeping.  

There are studies that suggest there are many benefits associated with intermittent fasting. However, the majority of the studies were done on animals and only 3.8% of the benefits suggested were supported by evidence from moderate to high quality research. There is also very little information available on the long-term effects on humans. With that said, more research is required and you need to consider both the benefits & potential side-effects before giving it a shot.

Beyond weight loss, some of the additional suggested benefits associated with intermittent fasting include: reducing inflammation, lowering blood sugar levels and bad cholesterol, and reducing the risk of heart disease. It’s also worth noting that during your consumption hours it shouldn’t be a free-for-all. It takes planning and consideration towards what you eat during consumption hours and the hours prior to the start of your fasting periods to ensure proper nutrition and attain the benefits. 

Just like many of the fad diets out there, intermittent fasting can bring short term results and can be effective, but unless the changes are sustained, there is a tendency to return back to pre-diet conditions or worse.

Approaching consumption in terms of nutritional value rather than a diet or program can help align what our body needs, and what and when we eat. 

With more sustainable, less restrictive options available it’s fair to question whether giving intermittent fasting a try makes sense for you. There are examples of many people who have adapted well to this approach and are achieving great success integrating this approach as part of their lifestyle.  As suggested earlier, it is recommended that you consult with your medical practitioner beforehand if you do intend to give intermittent fasting a try.

One of the benefits with approaching eating in terms of nutrition versus a program is that there is no end to nutrition which is not often the way we perceive dieting or programs. It’s about identifying the foods that support your health and that you can enjoy eating, making any changes introduced sustainable for the long run.