Intermittent Fasting For a Healthy Lifestyle

Intermittent fasting (IF) is a dietary pattern involving alternating periods of fasting and eating. It is not a specific diet but rather an eating pattern. The idea is to restrict the time, when you eat, typically by skipping breakfast, eating your first meal later in the day, and finishing your last meal earlier in the evening. I do this as a way of life as it helps keep my sugar levels low. It also stops me from having symptoms of high sugar levels late at night.

There are different ways to practice IF, but the most common ones are:

1. Time-restricted feeding: This involves fasting for so many hours each night, usually between twelve and sixteen hours. For example, you might eat all meals within an eight-hour window (e.g., noon to 8 pm) and fast for the remaining 16 hours.

2. Alternate day fasting: involves eating normally one day and then restricting calories to 500–600 the next day.

3. 5:2 diet: This involves eating normally for five days of the week and then restricting calories to 500–600 for two non-consecutive days of the week.

Intermittent fasting has been shown to have several health benefits, including weight loss, improved metabolic health, and reduced inflammation. However, it may not be suitable for everyone, especially those with a history of disordered eating or certain medical conditions. It is important, to see a healthcare provider before starting any new diet or eating pattern.

Some of the potential health benefits of intermittent fasting supported by scientific research include:

1. Weight loss: Intermittent fasting can lead to reduced calorie intake, which can lead to weight loss over time.

2. Improved blood sugar control: Intermittent fasting has been shown to improve insulin sensitivity and lower blood sugar levels, and may reduce the risk of type 2 diabetes.

3. Lowered inflammation: Intermittent fasting has been shown to reduce inflammation in the body, which may have a variety of health benefits.

4. Improved heart health: Intermittent fasting may help to improve cholesterol levels, blood pressure, and other markers of heart health.

5. Brain function: Some studies have suggested that intermittent fasting may have cognitive benefits, such as improved memory and concentration.

Can you lose weight using intermittent fasting?

Yes, intermittent fasting can be an effective way to lose weight. By reducing the amount of time you spend eating and creating a calorie deficit, your body is forced to burn stored fat for energy, which can result in weight loss.

Research has shown that intermittent fasting can be as effective as traditional calorie-restricted diets for weight loss, and it may have some advantages over other diets. For example, some people find it easier to stick to an intermittent fasting regimen because they don't have to worry about counting calories or restricting certain foods.

It's important to note, however, that weight loss is not guaranteed with intermittent fasting. It's still possible to overeat during the periods when you're allowed to eat, which could offset the calorie deficit created by the fasting period. Additionally, individual results may vary depending on age, sex, starting weight, and overall health.

As with any weight loss plan, it's important to talk to a healthcare provider before starting intermittent fasting to make sure it's a safe and appropriate choice for you.

Can you use fat from your body doing intermittent fasting no matter what you eat?

Intermittent fasting can help you lose fat by creating a calorie deficit, meaning, you're burning more calories than you consume. However, it's important to note that what you eat during your eating periods can also have an impact on your weight loss results.

If you eat a lot of high-calorie, high-fat foods during your eating periods, you may not see the same weight loss results as eating a healthy, balanced diet. Additionally, if you consume more calories than your body needs during your eating periods, you may not lose weight at all, even if you're fasting.

To optimize fat loss during intermittent fasting, it's important to focus on eating nutrient-dense, whole foods during your eating periods, such as lean protein, vegetables, fruits, and whole grains. This can help you feel fuller and more satisfied with fewer calories, making it easier to maintain a calorie deficit.

It's also important to pay attention to portion sizes and limit your intake of processed and high-calorie foods, which can quickly add up and derail your weight loss efforts.

Overall, while intermittent fasting can be an effective way to lose fat, what you eat during your eating periods is also important for optimizing your results.

Is intermittent fasting healthy for everyone?

Intermittent fasting may not be healthy for everyone, particularly for those who are underweight, pregnant or breastfeeding, have a history of disordered eating, or have certain medical conditions.

People with a history of disordered eating, such as anorexia or bulimia, should avoid intermittent fasting because it may trigger unhealthy behaviors around food and body image.

Individuals who are underweight or have a history of malnutrition may not have sufficient energy stores to safely practice intermittent fasting and may require additional nutrition and medical supervision.

Pregnant and breastfeeding women need additional nutrients and calories to support the growth and development of their babies, so it's not recommended for them to practice intermittent fasting.

People with certain medical conditions, such as diabetes, low blood sugar, and kidney disease, may need to monitor their blood sugar levels closely during fasting. Of course, I am a type two diabetic and I find that IF helps me from having high sugar levels. It also stopped the horrible symptoms of itching I have had late at night when going to bed. So, not eating later in the evening helps to lower sugar levels.

How does autophagy work while doing intermittent fasting?

Autophagy is a natural process in which cells break down and recycle damaged or dysfunctional parts of themselves to maintain cellular health. It is triggered when the body is under stress, such as during periods of fasting.

During intermittent fasting, the body switches from using glucose for energy to using stored fat for energy. This leads to a decrease in insulin levels, which is thought to be a trigger for autophagy. In addition, the decreased availability of glucose and amino acids during fasting may also stimulate autophagy.

Autophagy helps to clear out damaged or misfolded proteins, excess lipids, and other cellular debris that can accumulate over time and contribute to various diseases, including cancer, Alzheimer's, and Parkinson's.

While intermittent fasting has been shown to increase autophagy in animal studies, the evidence in humans is limited and conflicting. Some studies have shown an increase in autophagy markers in response to intermittent fasting, while others have not.

It's important to note that while autophagy has potential health benefits, more research is needed to understand its effects on health and disease. It isn't clear how much fasting triggers autophagy or if other factors, such as exercise or sleep, may influence the process.

Can intermittent fasting get rid of cancer?

There is currently no scientific evidence to support the claim that intermittent fasting can cure cancer. While some studies have suggested that fasting may have potential health benefits and may help to prevent cancer, it is not a substitute for conventional cancer treatment.

When my friend was first diagnosed with breast cancer she was told to try IF daily. They said it would stop the cancer cells from returning because consistent IF can regenerate cells and prevent cancer from returning. So, it seems that cancer specialists are passing this information on to their patients. (See video below).

Cancer is a complex disease that requires individualized treatment based on the type and stage of cancer, as well as the patient's overall health. Conventional cancer treatments, such as chemotherapy, radiation, and surgery, are effective in many cases and are recommended by healthcare professionals.

While some studies have suggested that fasting may have potential health benefits and may help to prevent cancer, it is important to note that these studies are limited and more, research is needed to understand the relationship between fasting and cancer prevention.

It is also important to talk to a healthcare provider before starting any new diet or fasting regimen, especially if you have cancer or are undergoing cancer treatment, as fasting may not be safe or appropriate for all individuals.

Here is a study found here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9530862/

"Emerging evidence suggests that fasting could play a key role in cancer treatment by fostering conditions that limit cancer cells' adaptability, survival, and growth. Fasting could increase the effectiveness of cancer treatments and limit adverse events. Yet, we lack an integrated mechanistic model for how these two complicated systems interact, limiting our ability to understand, prevent, and treat cancer using fasting. Here, we review recent findings at the interface of oncology and fasting metabolism, with an emphasis on human clinical studies of intermittent fasting. We recommend combining prolonged periodic fasting with a standard conventional therapeutic approach to promote cancer‐free survival, treatment efficacy and reduce side effects in cancer patients."

Are there any cases to suggest that intermittent fasting has cured cancer patients?

To date, there is no scientific evidence to support the claim that intermittent fasting can cure cancer. While some studies suggest that fasting may have potential health benefits and may help to prevent cancer, there is no reliable evidence that intermittent fasting can cure cancer or replace conventional cancer treatments.

Below study:

"Effect of prolonged fasting on different systems of the body on patients. During fasting, the breakdown of liver glycogen reserves (into glucose) and triglycerides (into glycerol and free fatty acids) occurs. The brain progressively adjusts using the ketone bodies in addition to glucose to satisfy its energy requirements, while other tissues use fatty acids for energy. Gluconeogenesis is fueled by ketone bodies created in the liver from fatty acids, fat‐derived glycerol, and amino acids during the ketogenic phase of fasting."

Check out the study here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9530862/

In the above video, a doctor talks about how IF can stop breast cancer from returning according to studies mentioned in the video. This has to be a new way of life for the patient using a consistent form of IF daily. This can be significant for the patient with breast cancer as it is said that IF can stop the cancer from returning.

It's important to remember that cancer is a complex disease that requires individualized treatment based on the type and stage of cancer, as well as the patient's overall health. Conventional cancer treatments, such as chemotherapy, radiation, and surgery, are effective in many cases and are recommended by healthcare professionals.

While some cancer patients may choose to incorporate fasting or other dietary interventions into their treatment plan, it's important to do so under the guidance of a healthcare provider and as a complementary approach to conventional cancer treatment, not as a replacement for it.

It's also important to be cautious of anecdotal reports or individual cases that suggest fasting has cured cancer, as these are not supported by scientific evidence and may be misleading or dangerous.

Is there any research to support intermittent fasting?

Yes, there is a growing body of scientific research supporting the potential health benefits of intermittent fasting. Many studies have shown that intermittent fasting may help to improve various markers of health, such as blood sugar control, cholesterol levels, and inflammation.

Some of the potential health benefits of intermittent fasting supported by scientific research include:

Weight loss: Intermittent fasting can lead to reduced calorie intake, which can lead to weight loss over time.

Improved blood sugar control: Intermittent fasting has been shown to improve insulin sensitivity and lower blood sugar levels, which may reduce the risk of type 2 diabetes.

Lowered inflammation: Intermittent fasting has been shown to reduce inflammation in the body, which may have a variety of health benefits.

Improved heart health: Intermittent fasting may help to improve cholesterol levels, blood pressure, and other markers of heart health.

Brain function: Some studies have suggested that intermittent fasting may have cognitive benefits, such as improved memory and concentration.

It's important to note that while intermittent fasting has potential health benefits, it may not be suitable for everyone. People who are underweight, pregnant or breastfeeding, have a history of disordered eating or have certain medical conditions should talk to a healthcare provider before starting an intermittent fasting regimen.

Conclusion

In conclusion, intermittent fasting has gained significant attention, in recent years, due to its potential health benefits. While more research is needed to fully understand the effects of intermittent fasting on different populations and health conditions, existing studies suggest that it may help with weight loss, blood sugar regulation, and inflammation reduction.

It is important to note that intermittent fasting may not be suitable for everyone, especially individuals with certain health conditions or who are pregnant or breastfeeding. It is recommended to consult with a healthcare professional before starting an intermittent fasting regimen.

Furthermore, it is essential to follow a balanced and nutritious diet during the feeding periods and to avoid overeating to reap the benefits of intermittent fasting fully. Additionally, combining intermittent fasting with regular exercise can enhance its effects on overall health.

In summary, intermittent fasting may be useful for those looking to improve their health and manage their weight. However, it is important to approach it safely and consult with a healthcare professional before starting any new diet or exercise regimen.

Also published on Medium.com