Does intermittent fasting work for everyone?

Gabit’s philosophy is to offer a balanced, easy to follow regular meal plan. Research suggests this works the best as a sustainable way to reduce weight, stay fit or achieve other health goals. That said, this blogpost dives into the world of intermittent fasting and why it works for some and doesn’t work for others. 

To maintain overall health and wellbeing, fasting has been endorsed by many. This is especially seen in Eastern culture. Intermittent fasting (IF) is one fasting tactic that has gained popularity lately. The potential benefits of intermittent fasting (IF), which include weight loss and better metabolic health, have drawn attention from scientific research and celebrity endorsements. However, the crucial query still stands: Does intermittent fasting work for everyone?

To know answers to this question, it is essential to understand that the human body is complex system. With each person having their own unique lifestyle, genetics, metabolism and microbiomes, something which might work for one person may not necessarily work for the other. This can lead to deeper questions like – does fasting work for everyone? To get into more details and understand intermittent fasting as a lifestyle change, delve into this blog as we answer all your queries.

What is intermittent fasting?

Intermittent fasting is an eating pattern that focuses on when you eat and not what you eat. It is in contrast to typical diets that emphasise particular foods or encourage calorie limits. 

The fundamental idea behind intermittent fasting is based on how the body reacts to times when there is a shortage of food. The body switches from using glucose to burning stored fat as its main energy source during the fasting phase. 

How intermittent fasting works

Intermittent fasting alternates between eating and fasting intervals with the goal of causing particular physiological alterations in the body. The basic idea is to establish metabolism that promotes using stored energy in the form of fats.

Insulin levels fall when food, especially carbs, are not provided to the body. The body then starts burning stored fat instead of glucose as its main energy source as a result of this drop in insulin. This metabolic shift is thought to play a major role in the possible advantages of intermittent fasting for weight loss.

Intermittent fasting may also have an impact on hormones like ghrelin and leptin that are linked to appetite and satiety. Therefore, it can help some people control their hunger and automatically cut back on their caloric intake.

Benefits of intermittent fasting

• Losing weight: Managing one's weight is a major motivation for many to practise intermittent fasting. A lot of people lose weight by establishing a calorie deficit and encouraging fat utilisation during fasting times.
• Better metabolic health: By increasing insulin sensitivity, intermittent fasting may improve metabolic health. This can lessen the likelihood of insulin resistance and assist in  controlling blood sugar levels and ultimately minimise the risk of type 2 diabetes.
• Heart health: Research indicates that there may be advantages to intermittent fasting for cardiovascular health. It could assist in lowering blood pressure, raising cholesterol, and lowering other heart disease risk factors.
• Cellular repair and longevity: Intermittent fasting allows the body to repair and replenish damaged cells. It is thought that this cellular repair process lengthens life expectancy and lowers the chance of developing certain illnesses like cancer.

Does intermittent fasting work for everyone?

Many individuals find that intermittent fasting works well for them, but individual factors including lifestyle, tastes, and health issues can all affect how well it works. While some people find it works well for their routine and aids in weight control, others might not see the same advantages. This is the reason some people may complain that intermittent fasting does not work.

Potential risks and concerns

• Deficiency in nutrients: Intermittent fasting may result in a decrease in caloric intake, which may leave one deficient in some nutrients. Ensuring you continue to get the nourishment you need throughout meal periods is vital.
• Digestive problems: Prolonged dietary changes might cause bloating, gas, or irregular bowel motions, among other digestive discomforts.
• Possibility of overeating: Some people tend to overeat during eating windows to make up for fasting times, which might counteract the goal of calorie restriction and result in weight gain.
• Disruptions in blood sugar levels: IF may have an impact on blood sugar levels, particularly in those who are insulin resistant or have diabetes.

Who should and shouldn’t try it?

It is recommended that some people avoid intermittent fasting.  For example, it is not recommended for a person with low blood sugar levels to try intermittent fasting. Patients who have problems related to low blood sugar levels may have a reduction in blood sugar during intermittent fasting and experience dizziness. This happens because the adrenal glands release more cortisol when that occurs. 

Another question that may arise is - “Can intermittent fasting mess up your thyroid?” It is recommended for people with hypothyroidism to avoid intermittent fasting. This is because it can increase your cortisol levels and cause inflammation and ultimately disrupt your thyroid hormones even more. 

Different intermittent fasting methods

Choose one of these methods that can be best incorporated into your lifestyle:

• The Leangains protocol (16/8 Method): One of the most common methods, this approach calls for a 16-hour fast window and an 8-hour eating window each day.
• Fasting on alternate days: This approach alternates between days of normal eating and days of a very low-calorie diet or a full fast.
• Twelve hour fasting: A more straightforward kind of intermittent fasting, it involves an overnight 12-hour window for fasting.
• Eat-Stop-Eat: This strategy involves fasting for twenty-four hours, once or twice a week, without consuming any calories during that time.

Tips for success

If you are wondering why intermittent fasting doesnt’t work sometimes, it could be because you’re skipping one of these steps:

• Start gradually: If you've never fasted before, think about fasting for shorter periods as your body becomes used to them. This can lessen any possible pain.
• Concentrate on nutrient-rich meals: To guarantee you acquire the necessary vitamins and minerals, give nutrient-dense meals first priority when you eat. Achieve a balance between healthy fats, carbs, and protein.
• Listen to what your body is telling you: Pay heed to your body's signals of hunger and fullness. If you experience nausea or excessive hunger, you might want to modify your fasting regimen.
• Keep hydrated: To avoid hunger and regulate appetite during fasting times, drink lots of water, herbal tea, or black coffee.

Personalised approach

Developing a customised strategy for intermittent fasting necessitates giving considerable thought to your tastes, lifestyle, and health objectives. Don’t question if or not fasting works for everyone. Ask if it does for you. Start by evaluating your social, professional, and everyday obligations to determine which intermittent fasting technique will work best for you. Establish the duration of your eating and fasting periods by beginning with a flexible strategy that works for you. 

Schedule your workouts around meal times and be adaptable enough to adjust to social gatherings or any modifications in your schedule. It is recommended to speak with a healthcare provider, particularly if you have underlying medical issues.

Conclusion

To sum up, using intermittent fasting can be a highly effective method for improving general health. The secret is to adjust the strategy to your own tastes, way of life, and health concerns. Personalisation is essential for sustainability, regardless of the technique you take—the 16/8 method, the 12 hour fasting method or something else. A well-rounded and flexible approach can be ensured by emphasising nutrient-dense meals, drinking enough of water, and paying attention to your body's reaction. 

Another important point to note is to set realistic goals to ensure long-term success. Intermittent fasting can thus be a way to foster a better connection with food and advance overall wellbeing.

Frequently Asked Question

What are the benefits of intermittent fasting?

Intermittent fasting can provide you with a plethora of benefits like weight loss through better metabolism, improved cognitive function, heart health and cellular repair.

Are there any risks associated with intermittent fasting?

Nutritional deficiencies, hormonal changes and dehydration are some of the risks associated with intermittent fasting. There is also a risk of developing an eating disorder associated with intermittent fasting.

Can everyone try intermittent fasting?

Even though intermittent fasting has great results for some individuals, it is not advisable for everyone to try intermittent fasting. People with hormonal disorders, low sugar levels, hypothyroidism, eating disorders and diabetes should stay away from IF as it can worsen these conditions.

How do I start intermittent fasting safely?

To ensure that you are following intermittent fasting safely, choose a method that can be adapted in your lifestyle and start with shorter fasting periods. Additionally, concentrate on nutrient-dense foods during your eating window. Always take the help of a medical professional if you have underlying health conditions.