When discussing diets these days, it does not take long before somebody brings up the topic of intermittent fasting (IF). It gets especially brought up when everyone is talking about diets that are meant for weight loss.
Despite its household status, intermittent fasting remains poorly understood, even by many fitness enthusiasts. This can be worrying for those who want to try it but may be in a demographic more vulnerable to health complications (whether it’s children, older women, people with disabilities, etc.).
The good news is that many experts (including yours truly) are eager to demystify intermittent fasting to help people understand all the ramifications of IF and its benefits for our health including weight loss regardless of their age or other perceived limitations.
That said, here is a rundown of important IF basics that will make the first step on your weight loss journey a lot easier.
#1. Intermittent fasting leverages stored food energy.
Some people might think the science of researching IF diets is all hi-tech and new. But in reality, it’s just a re-exploration of human evolution (and history). Our species, through thousands of years and various cultures, have endured periods of food scarcity and even outright starvation. Plus, different religions still practice certain forms of food abstinence up to today – just as they have since ancient times. How exactly have our bodies endured such periods of lack of food? What do they do to adapt to such conditions and abstinence practices?
Today, modern science has integrated additional knowledge and tools to provide better answers to these questions. One result is intermittent fasting. It has come about because we now have a better understanding of how our bodies use stored energy from food, and now we are just figuring out the ideal strategy for tapping into that for extended periods and a wide range of benefits.
#2. IF is less about what you eat (but it still matters).
IF is popularly described as a diet (even though it is not a form of dieting plan) that is less about what you eat and more about when you eat. This is true, but only up to a certain point. Your body still needs a certain amount of nutrition for various parts of it to function healthily.
This is why IF can be challenging for some people who try it without proper understanding, planning, and preparation. Every individual has distinct dietary needs (and personal food preferences on top of that). However, you still need to discuss changing the schedule to fulfill those needs with your doctor or dietitian. Otherwise, your body might experience unintended consequences from such drastic changes in eating habits (even if you think you’re still eating the same food).
#3. Understand your body first, then the specific IF routine.
So, with all that said, it’s clear that you need a good understanding of your own body before attempting any IF routine. Another major challenge in people’s IF journey is that there are simply a dizzying number of ways to do it.
You have the usual 12-hour fasting window. This can be taken further to the 16/8 routine (16 hours of fasting with an 8-hour eating window). The more intense variation is fasting for two whole days.
Each of these can work for certain individuals, but they can all be very risky without proper consultation and research and a clear awareness of one’s own body. Fortunately, alongside access to an expert, many people today have access to online resources for a more nuanced understanding of their individual dietary needs.
Overall, it is important to take this step by step while also reaching out to professionals. Like a New Year’s resolution, choosing to take up intermittent fasting while all fired up about it is the easy part. The challenges and problems arise when people aren’t ready for what it does to their bodies due to incomplete knowledge. Learning is the first step on this journey, so take it nice and slow! Want more ideas on how to prepare yourself for intermittent fasting? Have a look through my book Intermittent Fasting for Women Over 50: Reset Your Metabolism, Lose Weight, Boost Your Energy, Improve Memory, and Enjoy a Healthy Life. Get the book on Amazon.