Intermittent fasting is all the rage right now, and with good reason! There are so many benefits when done right such as weight management, increased insulin sensitivity, brain health, cellular repair, sleep improvements and optimal heart health too. So why are some people struggling?
We are composed of many complex systems and it’s important to tune in and recognize if our unique make-up is designed to thrive or suffer from fasting and how to find a perfect balance.
If you do take part in intermittent fasting and …..
You suffer from hypoglycemia (low blood sugar) note that without a steady intake of carbohydrates, blood sugar levels can drop below the target range, leading to symptoms such as dizziness, confusion, and, in severe cases, loss of consciousness. (Please talk to your healthcare professional if you are taking medication as dosages may need adjustment to mitigate the risk of hypoglycemia during fasting.
You are diabetic, You may want to think twice as fasting can disrupt the balance of macronutrients (carbohydrates, fats, and proteins) and make it challenging to maintain stable blood sugar levels. For individuals with diabetes who rely on consistent carbohydrate intake for managing blood sugar, fasting may require careful planning and monitoring to ensure adequate nutritional intake and stable glucose control.
You have trouble managing your stress or anxiety, it’s important that you are aware that cortisol increases as a response to fasting as it also does during periods of stress, this can lead to low glycogen storage and feelings of fatigue. Fasting can also increase stress levels and potentially disrupt hormonal balance in some individuals. Women, in particular, should be cautious as fasting can impact menstrual cycles, and fertility.
You are prone to eating disorders, if your regime is not properly managed, you may be at risk of nutrient deficiencies. With limited eating windows, it can be challenging to consume all the necessary nutrients as it is, especially if a person is not careful with their food choices. It’s important to ensure a balanced and nutrient-dense diet during non-fasting periods.
You notice increased hunger and cravings, you are not alone…. jumping into 18 hours of fasting without preparing your body for these changes your body may recognize the shift as you being in danger of starving (See my blog on what can happen). This can lead to increased hunger and cravings during fasting periods, making it challenging for some individuals to adhere to the eating schedule. This can potentially lead to overeating or unhealthy food choices when breaking the fast.
In my practice, I always stress the importance of going slow. There are many people who still reap the benefits of fasting with a simple 12 hour fast (12:12). A 12-hour fast can be considered a more reasonable option because it aligns with the natural fasting period that occurs during sleep. It does not require significant changes to meal timing or skipping meals.
You may also benefit from longer fasting windows, such as 16:8 (fasting for 16 hours, eating within an 8-hour window) or even longer durations such as 18:6. Your individual duration will be determined by taking your time and increasing the fasting period by an hour every two weeks. This will give your body enough time to adjust to the new schedule without leaving you feeling less than satisfied. It will also give you a chance to understand what may be too much without over stressing your system.
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