Starting Intermittent Fasting & Managing Hunger
Intermittent fasting is getting more and more popular because it offers a simple, flexible approach to weight management and health often without requiring strict dieting. It focuses on when you eat rather than what you eat, making it easier to follow than traditional calorie-restricted diets.
Intermittent fasting involves altering dietary habits by not eating during set timeframes and often restricting calories. The possible advantages include weight loss, and improved metabolism and even better diabetes management with some dietary changes. It isn’t always an easy program to follow for everyone, especially when combating hunger pangs. However, learning the varying methods and choosing the best one to match your lifestyle improves your results.
Though fasting offers numerous benefits, it may not be safe when done incorrectly. To avoid complications, health education may be required, specifically regarding nutrition. Your body still needs the proper nutrients to maintain energy, tissue growth, and organ function. Before beginning any diet program, speak to a medical professional if you have diabetes, or other conditions requiring dietary restrictions.
How Do You Start Intermittent Fasting?
Research is increasingly showing that consuming food within a 6-hour window and fasting for 18 hours can prompt the body to shift from using glucose to ketones for energy. This metabolic switch is associated with enhanced resistance to stress, improved longevity, and a reduced risk of various diseases, including cancer and obesity.
Several possible methods for intermittent fasting exist. Some feature fasting for certain hours each day, such as eating within eight hours and fasting the other sixteen. The alternate-day style alternates between regular-eating days and restricted-calorie days.
The 5:2 method allows you to eat normally for five days, then consume only 500-600 calories the other two days. Fasting 24 hours while eating normally the rest of the week is another option.
For beginners, first discuss fasting with your doctor, especially if dealing with a current medical condition. If it poses no health risks, the first method may be best since it doesn’t limit eating for too long.
Many of the sixteen fasting hours will include sleeping time and feel less restrictive. You can adjust the method over time if it’s too easy or doesn’t match your lifestyle.
Managing hunger
Managing hunger is the biggest obstacle during intermittent fasting, especially when you’re used to eating whenever you like. But stuffing yourself between fasting periods isn’t the way to go.
Eat as you normally would, sticking to fruits, veggies, lean meats, nuts, seeds, and whole grains. These will fill you up while providing your body with the nutrients required. Avoid fatty, sugary, or salty items since they offer few benefits and may counter the healthy benefits of fasting.
If you’re hungry during your fasting periods, water fills your stomach, contains no calories, and prevents dehydration. Infusing the water with lemon, fruits, veggies, or herbs adds flavor and nutrients. Black coffee, green tea, or herbal tea are also calorie-free hunger management options.
Over time, hunger management may become less of a concern. Studies show that during intermittent fasting, the desire to eat decreases while fullness after eating increases. So, you’ll be less hungry during fasting periods and won’t require as much food during meals.
Are there any health risks?
Though intermittent fasting has numerous health benefits, you should consider a few possible health risks. For instance, experts state that low energy from fasting could result in altered hypothalamic function in women. The results include decreased estrogen and menstrual dysfunction, often causing reproductive issues.
Studies also show that some restrictive diets increase the chances of cardiovascular disease. In fact, the risk increased by 91% for those who limited their meal consumption to 8 hours. Those with an existing condition had a 66% chance of death from heart disease or stroke with 8-10 hour eating periods.
Resources:
- School of Public Health, A Beginner’s Guide to Intermittent Fasting
https://sph.umich.edu/pursuit/2019posts/beginners-guide-to-intermittent-fasting.html#:~:text=A%20good%20option%20for%20beginners,the%20time%20of%20the%20fast - The Wellness Society, 10 Drinks for Intermittent Fasting You Should Use
https://thewellnesssociety.org/10-drinks-for-intermittent-fasting/ - PubMed Central, June 1, 2023, The Effect of Intermittent Fasting on Appetite: A Systematic Review and Meta-Analysis
https://pmc.ncbi.nlm.nih.gov/articles/PMC10255792/ - NCBI, Aug. 8, 2023, Female Athlete Triad
https://www.ncbi.nlm.nih.gov/books/NBK430787/ - American Heart Association, March 18, 2024, 8-hour time-restricted eating linked to a 91% higher risk of cardiovascular disease
https://newsroom.heart.org/news/8-hour-time-restricted-eating-linked-to-a-91-higher-risk-of-cardiovascular-death - The New England Journal of Medicine, December 25, 2019, Authors: Rafael de Cabo, Ph.D., and Mark P. Mattson, Ph.D., Effects of Intermittent Fasting on Health, Aging, and Disease
https://www.nejm.org/doi/full/10.1056/NEJMra1905136
This article contains informational and educational materials and does not replace health or medical advice. For questions or concerns regarding your medical condition or health objectives, speak to a qualified physician or healthcare provider.
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