WHAT IS
INTERMITTENT FASTING (IMF)?
Intermittent Fasting is getting its popularity among
health-conscious individual due to its positive outcomes. Intermittent Fasting
is not a diet but is an eating pattern that has various timing scheduled
between the period of fasting and eating. The common methods of intermittent
fasting include the 16/8 method, 5:2 method and alternate day fasting. The
method that highly recommended is the 16/8 method also known as time-restricted
feeding,
Time-restricted feeding referring to an eating period of 8 hours and
a fasting period of 16 hours. There is no calorie restriction during the eating
window, however, eating the right food plays an important role in the best
outcome. This method can be done on daily basis. It is the most popular one and
highly recommended as it easy and safe to follow for beginners.
WEIGHT LOSS
AND HEALTH BENEFITS WITH IMF
Practising intermittent fasting helps in burning excess body fat
hence leads to weight reduction. A normal eating pattern causes your body to
use glucose (sugar) as the source of energy whereas by doing IMF, the body
shift from utilising glucose to fat to burn for energy. Over time this causes
the body to shed excess body fats and reduce weight.
A hormone called Insulin will be released by the body with sugar
present in the blood. Frequent meal intake spikes and crashes insulin level
which over time may lead to insulin resistance and conversion of excess sugar
into fat. IMF practise having been proved to regulate the blood sugar level by
preventing spike of insulin level. In a
study, individuals with diabetes that practised 16/8 IMF for two weeks have
seen a significant reduction in sugar level and weight loss.
Fasting helps in promoting good cholesterol HDL and decreased bad
cholesterol LDL and triglyceride. Research has been shown to inhibit the
formation of atherosclerotic plaque hence reduce the risk of heart disease. A
2019 clinical trial showed that patients with metabolic syndrome who fasted
overnight for 14 hours experienced a significant reduction in blood pressure,
total body fat, and waist circumference.
An unhealthy eating lifestyle and a very highly-stressful
lifestyle contributes to increased inflammation. In the journal Rejuvenation Research,
alternate-day fasting helped reduce markers of oxidative stress. With the
reduction of oxidative stress, it is proven fasting may help to reduce
inflammation and prevent chronic diseases such as diabetes, heart disease,
obesity, and cancer.
PRACTISING
INTERMITTENT FASTING
What to eat
and how to start the IMF?
During 16 hours of fasting, it is not recommended to eat any food
but drinking zero-calorie beverages such as green tea, black coffee, or water
is acceptable. Always remember hydration is crucial in weight management.
Eating is typically focusing on healthier and balanced foods for a
better outcome. For weight management, it is important to control the portion
of carbohydrate to prevent conversion of sugar to fat. Therefore the
recommended portion for carbohydrate is 20% of your plate while protein makes
up 30% and vegetables 50%. Protein is essential in your diet to prevent muscle
loss. It is best to choose whole food instead of processed food to reduce toxin
accumulation and prevent inflammation.
Beginners may start IMF with 12 hours fasting and gradually increase
to 16 hours when the body is ready. Going straight from feasting all day long
to 16-hour fasting can be really shocking for your body.
Contraindications
Although the IMF is beneficial, it may not be suitable for
everyone. Some group of people may need to avoid practising IMF:
• Children and
teenagers
• Pregnant and
lactating mother
• Hypoglycaemia/Low
blood sugar level and Diabetes Type 1
• Malnutrition
and eating disorders
• Inflammatory
bowel disease
Last but not least, IMF can be a part of our healthy lifestyle
routine but then again with proper monitoring, this eating pattern is
considered safe and may give you the expected outcomes. To ensure this eating
pattern is suitable for you, you may talk to our doctors and nutritionist at
ANNA HOO CLINIC.
By
Nutritionist Moga
ANNA HOO CLINIC
