Intermittent Fasting and Weight Loss: How to Use It to Lose It

Intermittent Fasting and Weight Loss: How to Use It to Lose It

  July 30, 2020    AVisenMD

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OBESITY is a chronic medical condition that cannot be just attributed to laziness or low motivation. It is often due to the lack of CONSISTENCY to follow a diet or exercise regimen. The most important question you need to ask yourself is 'Can I stick with this diet long-term?' Because even if it is the best diet, if you can't stay consistent, you can't receive its benefits.

Topics to be covered in this article:

• What causes weight gain

• The role of insulin and how it can be controlled

• Strategies of intermittent fasting

• What to eat and what to avoid

• Benefits and concerns of intermittent fasting
  

How Did it Originate?

Intermittent fasting is not a new concept; it has been used by our ancestors, initially as religious fasts, since the beginning of our existence. It has only recently been labeled as a diet that can enhance weight loss and provide other health benefits.

Why the Uncontrolled Eating and Weight Gain?

Because eating feels good! As simple as that. To make matters worse, food is literally available at every corner of nearly every street. Can you imagine any occasion where food, in some form, will NOT be present? It is there in celebrations, mourning, boredom, socializing, sadness. And, to speak scientifically, eating stimulates insulin production and release, which in turn stimulates hunger and the urge to eat more.

What is the Role of Insulin?

Insulin is a hormone that is released by the pancreas that regulates energy utilization. Food digestion leads to increase in blood sugar. Insulin rescues this sugar from the blood and stores it either in the form of glycogen, which is the temporary or short-term energy storage or in the form of fat, which is the long term energy storage. Constant ingestion of foods that cause sudden increase or spike in insulin levels can lead to insulin resistance over time. Insulin resistance, in basic terms, means that normal levels of insulin can no longer remove sugar from bloodstream, which causes the body to release more insulin in order to reduce blood sugar levels. Increased insulin, in turn, causes an increase in hunger, sugar cravings and fat storage.

How Can We Control Our Insulin Levels?

One of the best method is to reduce the frequency of eating, which is where intermittent fasting comes in. It is also important to reduce the intake of refined sugars and processed food items, and incorporate more of the healthy fats like fatty fish, olive oil, nuts and seeds, avocados. As a result, the hunger spikes will be controlled, which will minimize food intake and reduce and stabilize insulin levels. Intermittent fasting will essentially slow down or even shut off insulin production. In addition, it is vital to recognize to what degree certain foods stimulate insulin ( in order of highest to lowest): high fructose corn syrup (please avoid completely!), simple carbs like sugars and processed foods, complex carbs like whole grains, brown rice, high fiber, starchy veggies, and lastly, protein.

How Can You Intermittent Fast?

There are numerous ways but the two most common methods are: 1. 16-20 hour fasting with 4-8 hour eating window. 2. 5:2 fasting.

1. Consists of prolonged overnight fasting beginning from your sleep time. For example, if you have eaten at 7pm, you fast till 11am next morning, skipping breakfast.

2. 5:2 fasting means you eat regular diet for 5 days of the week and choose 2 non-consecutive days for prolonged fasting. Fasting in this case is usually for the entire 24 hour period.

What to Eat When You Are Not Fasting?

The primary goal here is to manipulate insulin. You should eat enough calories to maintain your weight and use a combination of any healthy dietary pattern you enjoy. Generally, half of your plate should be non-starchy veggies (broccoli, asparagus, bean sprouts etc.), one quarter should be lean protein (yogurt, beans, lean meat etc.), and one quarter should be grain foods (wheat, rice, oats etc.) or starchy veggies (potatoes, corn, pumpkin etc.).

Start your day with a high protein and a high healthy fat meal. Examples:

• Greek yogurt with nuts & chia seeds
• Egg frittata with veggies and cheese
• Masala Chai/Tea Latte made with unsweetened almond milk
• Avocado toast with low carb bread

(Note: For fasting days, restrict your calories to 1/4th of your daily requirement. Generally, that is between 300-500 calories per day.)

Why You Should Try Intermittent Fasting?

• Less fat storage and more fat utilization
• Reduced hunger and sugar cravings
• Reduction and remission of insulin resistance and type 2 diabetes
• Improvement of fatty liver
• Reduction in central adipose tissue (abdominal/belly fat)
• Reduction in progression of Alzheimer's Disease
  
• Reduced risk of cancer
• Improved cholesterol levels
• Improvement in sleep quality and energy levels
  

Concerns to be Mindful of:

• Constipation: restriction of food intake means less digestive movement, which can lead to constipation. Incorporate high fiber food items for relief.
  
• Dehydration: cutting back on eating naturally causes less water intake as well and when combined with vigorous exercising, it can lead to dehydration. Keep track and drink 8-10 glasses of water everyday.
• If you are diabetic and taking insulin: intermittent fasting can cause hypoglycemia (very low blood sugar level). Talk to your doctor or dietician before fasting.
  
• Pregnancy: intermittent fasting is not recommended during pregnancy.

There is no ONE best diet for weight loss. You really just have to choose a plan that suits you, meets your nutrition and weight loss goals and more importantly, a plan that you can remain CONSISTENT with for long-term. Always track your food intake, eat out less often (a restaurant take out meal is 1000-1100 calories), drink less calories (especially alcohol that is rich in calories and also increases appetite), and try to cook at home as much as possible where you have more control over the quality of the ingredients, the types of oils and salts you can choose from and best of all, something you can enjoy with your family. Step up to make a lifestyle change, not just a diet change!

References:

1. Lindsay Venn, registered dietician at Eastern Idaho Spine, Sports and Rehab Center

2. Copeman Healthcare Centre