DR. WALKER

Benefits of the 16-hour Fasting

In this day and age, weight loss could pass as one of the most talked-about subjects; the reasons are abundantly clear. Our daily lives continue to get more sedimentary, while our consumption of calories from complex sugars and fats, continue to wage war on our bodies. As a result, we are packing on the pounds, year after year, while convincing ourselves that next year will be better. So, we go from one failed diet plan to the next. Intermittent Fasting (IF) is considered by some to be a life style modification; classically 8 hours of regular meals with 16 hours of fasting/hydration. So, can this 16/8 plan work for you?

I suspect that in the long run, intermittent fasting may become a “way of life” for it has been working for so many. There are no specific foods to purchase. You do not have to count your calories or wait for you meal plan to show up in the mail. The 16-hour fasting does not require you to treat food like a medication for chronic disease. You do not have to give up cheeseburger, omelets, or fried chicken in order for this to work. Rather, this is a method that encourages modifying your eating times to coincide with the body’s circadian rhythm. During the fasting period, one can consume zero-calorie beverages such as water, plain tea and even coffee.

The 16-hour Fasting, for starters, you may choose to do it once or twice a week. All you are required to do is pick your eating-window and stay in it. People generally prefer the 12pm-8pm window so that they can have dinner with family or friends; that might mean however that you would have to skip breakfast.

Others eat breakfast by 9 am and make sure dinner is before 5pm. This method prevents late snacking and encourages an early bedtime. All the same, you are the best person to determine which timing best fits you schedule. Eventually, most end up continuing this plan daily for the 7 days as they begin to see results.

Weight loss and muscle mass gain count as one of the biggest benefits of this plan. A 2018 review confirms that intermittent fasting significantly reduces fat mass regardless of one’s initial BMI, as well as a reduction in other biochemical markers including LDL (bad cholesterol) and triglycerides (fat fragments) in the blood.¹ Additionally, some would argue that it is as effective as most calorie-restrictive diets, if not more.²

When you consider the method in which food moves through the gut, intermittent fasting becomes very attractive. It takes approximately 4 to 6 hours for a normal meal to exit our stomachs. Then it takes several more hours to slowly meander its way through our convoluted intestines.³

It shows that unrestricted eating in quotes, “just adds to the pile”, and in many cases, lets essential nutrients “rush to the dump”. A 16-hour fasting window allows enough time for digestion and absorption, as well as microbiota activity before our next eating bout. This is further assisted by the continuous drinking of water and teas in the fasting window.

Another benefit is the regulation of blood sugars. Foods have a feature known as glycemic index; essentially how much a particular food item raises your blood sugars when eaten. This rise could stay up to several hours, triggering the body to respond with insulin. This chronic abuse of elevated blood sugars may be an indicator of, or may lead to, type 2 diabetes. Intermittent fasting actually gives your insulin a break for longer times, making it less likely to trigger any malfunctions. Mind you, your body also burns no fat while insulin is busy, getting sugar to the right places.

Not intending to alarm you, but skipping breakfast has some well-known health benefits, not the least of which is that, it may improve brain function, reduce inflammatory markers, and increase cardiovascular fitness. Fasting observed in mice, showed that a special protein that aids learning and memory.³ In addition, it enhances brain plasticity and makes it more resistance to stress. Similarly, a person who runs 2 – 3 miles regularly will do better in marathon than one who does not.

Additionally, it is postulate from animal research that intermittent fasting promotes longevity and also helps prevent certain cancers. It has been observed in a few trial that fasting helps the body to switch from glucose-based metabolism to keto-based, helping to reduce oxidative stress and improve cellular health and longevity in the long run.⁴

It is important to remember that pangs of hunger hit us when we begin on the “fast track”. Water and the other zero-calorie beverages consumption will assist in reducing the hunger pangs and the overall feeling of hunger. I do not recommend the “anything-goes,” eat anything you can during this 8-hour window. This method enables you to eat normal meals you love, not over-eat yourself to the point of discomfort and lose a few pounds in the process. Again, hardly any nutritional plan can replace the old good habit of a eating healthy balanced diet that includes fruits and vegetables, fiber, a good amount of quality protein and healthy oils. This however could still be achieved during the 8 hour window.

Fasting has been an integral part of our lives, whether induced by scarcity or religion. Some degree of fasting can help to achieve your weight loss goals which could result in, mental clarity, blood sugar reduction, and lower blood pressure to name a few. There are a few who however who would not benefit from this lifestyle and hence should not attempt this: pregnant women, those under the age of 18 years, known underweight with BMI of less than 18.5 or mothers who are breast feeding. As with any regiment that could affect your heath, check with your health-care provider to be certain you have no underlying risk. Otherwise, give it a month and see how you feel; you have nothing to lose but a few pounds.