On intermittent fasting
Alice Barraclough explains how you can fast for your health
Intermittent fasting is a structured eating pattern that alternates between periods of fasting and feasting. While fasting has been a part of religious rituals and traditions for centuries, intermittent fasting has gained popularity more recently thanks to its potential health benefits.
There are various different methods and approaches to intermittent fasting to suit different constitutions and life stages, including periodic fasting, time-restricted feeding, alternate-day fasting and the 5:2 diet.
Time-restricted feeding, often referred to as the 16:8 method, stands out as the simplest and most commonly adopted approach. Research shows that some life stages, such as the menopause for women, can benefit from such fasts.
Time-restricted feeding involves limiting eating to specific time windows during the day, so you eat during an eight-hour window (for example, from 10am to 6pm) and fast for 16 hours. So, for example, you could have a good breakfast at 10am, a decent lunch at 1pm, and a nutritious snack to see you through at 5.30 so you stop eating at 6pm.
Experiment with what foods and eating times work for you, and you can then, if you want, switch it up depending on how you feel over time and as you get used to not eating – reducing your eating window to 6 hours, say (10 am till 4pm), so you can go on to fast for 18.
You can switch this up depending on how you feel over time and - as you get used to not eating – reducing your eating window to six hours (for example, from 10am until 4pm), so you can go on to fast for 18 hours.
Periodic fasting, on the other hand, involves abstaining from all calorie-containing food and beverages for entire 24-hour periods and alternate-day fasting entails alternating fasting and eating every other day. The 5:2 diet is where you reduce your calorie intake to just 500 calories on two non-consecutive days.
Unlike some diets that require you to strictly adhere to specific rules, intermittent fasting offers flexibility. You get to pick the fasting method, how long you want to do it, and how often. It's all about what suits your style, your tastes and your goals.
Whichever method you choose, what are the health benefits? Various books and studies show evidence that fasting can help you:
lose weight
gain mental clarity
support brain health and longevity
increase your general energy
boost your immunity
For example, if you are obese or overweight, fasting is considered an effective weight-loss method. According to a study published in JAMA Internal Medicine, time-restricted feeding in obese adults can lead to significant weight loss and improved fat mass, compared to continuous calorie restriction. A review published in Clinical Diabetes Endocrinol showed that intermittent fasting is effective at reducing body weight, decreasing glucose, insulin and insulin resistance.
Whatever your health goal, it’s crucial to acknowledge that the effects of intermittent fasting vary from person to person, and intermittent fasting may not be suitable for everyone. If you’re unsure, consult your doctor or a nutritionist before starting any fasting regimen, especially if you have underlying health conditions.
If you're curious but not sure where to start, you can often dip your toes into intermittent fasting at a wellness retreat, which can be a great way to kickstart a new diet and establish healthy eating habits to then use at home. Many retreats, including some yoga holidays, offer a mid-morning brunch and an early supper – so you’ll be fasting without even knowing it.
Don’t forget, the most effective diet is the one you can stick to, so when you get home, transition gradually, adjusting your eating windows to align with your daily life, and stock your kitchen with appropriate food.
