Health – Fast fix? The pros and cons

If you have been looking at different ways to improve your health this year, chances are you’ve come across the concept of intermittent fasting. This popular strategy involves alternating periods of eating with periods of fasting. Examples include the 16/8 method, where you fast for 16 hours and then eat between an 8-hour window, or the 5:2 diet, where you eat normally for five days and then substantially restrict calories for two days. In my practice I encourage clients to try new strategies and intermittent fasting has been a popular choice. Last week I saw a client who started on my basic fasting plan in early December. Not only has she lost weight over the festive season, but she is also sleeping better and loves the structure that fasting provides. However, like all strategies, it’s not suitable for everyone. Here are some pros and cons to consider before you dive into a strict fasting regime:

Pros: Weight loss: Fasting is an effective way to reduce calories without needing to overthink what you are eating. When you are in a fasted state, your body burns stored fat for energy instead of calories consumed through food. Blood sugar balancing: I’ve seen many clients improve their blood sugar levels by following the powerful combination of intermittent fasting along with lower carbohydrate eating. This is especially beneficial for people with Type 2 diabetes. Improved digestion: An extended time in a fasted state gives your body a break from the complex process of digestion. My clients have reported reduced bloating, better bowel regularity and overall better gut health when they start fasting. Easy to stick to: An intermittent fasting plan provides a clear structure, so you know exactly what to do. It doesn’t involve counting calories and you may be able to get results without restricting certain foods. 

Cons: Can result in overeating: Fasting can cause intense feelings of hunger, especially in the beginning. This may make it difficult to regulate food intake. I’ve had a few clients who found they were simply too hungry and would always end up overeating and having stomach issues after finishing a fast. Low energy: This can be challenging, especially in the beginning when your body is adjusting to the changes. It can be difficult to exercise or be productive at work. Negative physical symptoms: My clients have experienced headaches, feeling light-headed and ongoing constipation when they try intermittent fasting. While some people adjust quickly, for others, it is a grueling process.  Can trigger disordered eating: This can be the case, particularly if someone has a history of disordered eating or an eating disorder. Strict adherence to a timed schedule of eating is also taking away the ability to follow hunger cues, which may lead to extra stress on the body.

Like all strategies, fasting will suit some people more than others. If you are curious, you can always dip your toes in and see how it works for you. Try it for a few days, take note of your hunger levels and other changes within your body. If you feel too hungry or decide it simply doesn’t suit you, you can always eat something and go back to the drawing board.