Intermittent Fasting - Is it for me?
Intermittent fasting is a current trend and popular way to lose weight. But is it right for you? Here are some things to consider before deciding if IF is right for you.
Let’s first look at the definition of intermittent fasting. At its core, IF is a specific window of time in which to eat your meals. You can do it at anytime that suits your schedule and it is typically a fasting window that lasts 12-15 hours. It is easiest when done during your sleep time and extended through your first hours of being awake.
Benefits of IF are digestive health, brain health, weight loss, increased insulin sensitivity, lowers blood glucose levels, can lower inflammation in the body and more.
How do you know if it is right for you? Here are some questions to ask yourself regarding IF:
1. Is my digestion in good working order?
Are you hungry in the mornings? If not, that is a sign that your stomach is not making enough HCL to digest your food, which can lead to leaky gut and other auto-immune disorders. Also, there are specific minerals that need an acidic environment in order to be absorbed
Are you taking PPIs for heartburn? Take a look at your heartburn medication. The length of time to be on this medication is typically 4-8 weeks, not indefinitely. Heartburn is an indication that you are NOT making enough HCL, and that your food is not being digested well, thus allowing contents to splash up into the esophagus creating the “heartburn” feeling. Being on PPIs longterm can result in down regulated digestion, allowing for pathogens and undigested foods to be passed into the digestive system. The HCL in your stomach is one of your first lines of defense to kill bacteria and pathogens.
Are you able to digest fats? Do you get a stomach ache or pain in your liver/gallbladder area after eating foods with fats? Do you have a gallbladder? These issues need to be resolved to allow for proper digestion and absorption before attempting IF. Healthy fats are part of a healthy diet. They allow for the absorption of the fat-soluble vitamins A, D, E, and K. Healthy fats are also necessary to make hormones, create cell membranes, allow cell membranes to communicate
2. Have you struggled with an eating disorders ?- Trying to do IF can be a trigger if you have had an eating disorder or currently struggle with one. I would not IF if this is the case.
3. Are you Pregnant or breast feeding? - If so, this is not the time for IF. Your body and your baby need all the nutrition and consistent meals for energy.
4. Do you have diabetes? - type 1 and 2 diabetics should seek the advice from their doctors before trying IF.
5. How are you breaking your IF? What is the first thing that is going into your mouth after you have done IF? Are you eating cookies or carbohydrates? If you are breaking your fast with sugar or carbohydrates, that is going to spike your insulin levels and create inflammation in the body. These are the worse things to eat right after finishing an IF session.
6. Do you struggle with blood sugar dysregulation? - if you are waking up at night or having other signs of blood sugar dysregulation, you may want to wait on intermittent fasting. When your blood sugar is dysregulated, your blood sugar/insulin is spiking and getting too low and your body is constantly trying to regulate itself. Getting your diet and stress levels ironed out first will allow your body to be able to respond in a much healthier way to IF.
Before trying IF, I'd recommend making sure your digestion and blood sugar regulation is in good shape first. And, as with anything, check with your doctor first before trying something new, especially if you are on medications or have any diagnosed health issues.