Fast or cleanse?

When I was young I focused too much on my looks – especially my weight – looking for a quick fix to get my size 12 body into a size six dress.

Many of my friends back then were doing the “master cleanse.” A ten-to-forty-day liquid fast of lemon juice, maple syrup, and cayenne pepper with no solid foods. I think I lasted two days before almost passing out from low energy. I vowed never to fast again until I heard about intermittent fasting. A nutritional plan that’s more about when you eat than what you eat. Solid meals scheduled for alternate days or shortened weeks.

Come join me on this journey as I try this alternative diet strategy to bring my body back to whole health.

What is intermittent fasting?

Intermittent fasting is a time restricted eating plan that switches between fasting and eating on a regular schedule.

Research shows that intermittent fasting is a way to manage your weight and prevent — or even reverse — some forms of disease. But how do you do it? And is it safe? Many diets focus on what to eat, but intermittent fasting is all about when you eat.

With intermittent fasting, you only eat during a specific time. Research shows fasting for a certain number of hours each day or eating just one meal a couple days a week may have health benefits. Johns Hopkins neuroscientist Mark Mattson has studied intermittent fasting for 25 years. He says our bodies have evolved to be able to go without food for many hours, or even several days or longer.

The history of fasting

In ancient times, people were hunters and gatherers before they started farming. They adapted to survive and thrive without food for long periods. They had to: It took a lot of time and energy to hunt game and gather nuts and berries.

Experts note that even 50 years ago, it was easier to maintain a healthy weight in the United States. There were no computers, and TV shows turned off at 11 p.m. People stopped eating because they went to bed. Meal portions were much smaller. More people worked and played outside and, in general, got more exercise.

Today, many people, including adults and children, stay up late watching TV, using social media, playing video games, and chatting online for hours. This is because there is always entertainment available on the internet. That can lead to eating all day and into the night.

Eating too much and not moving enough can lead to health problems like obesity, diabetes, and heart disease. Scientific studies are showing that intermittent fasting may help reverse these trends.

How does intermittent fasting work?

Fasting means abstaining from food, drink, or both for a certain stretch of time. Intermittent fasting involves choosing specific times to eat and fast. There are various methods to do this.

For instance, you might try eating only during an eight-hour period each day and fast for the remainder. Or you might choose to eat only one meal a day two days a week. There are many different intermittent fasting schedules.

Mattson says that after hours without food, the body exhausts its sugar stores resulting in fat loss. He refers to this as metabolic switching.

“Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours,” Mattson says. “If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”

Intermittent fasting helps your body burn fat by extending the time between meals. This allows your body to use up stored calories before burning fat.

Intermittent fasting plans

It’s important to check with your doctor before starting intermittent fasting. Once you get his or her go-ahead, the actual practice is simple. Discuss these options with your doctor:

• You can pick a daily approach, which restricts daily eating to one six- to eight-hour period each day. For instance, you may choose to try 16/8 fasting: eating for eight hours and fasting for 16. That includes overnights. On this plan, if you finish dinner at 6 p.m., your body is fasting overnight until you eat the next morning at 10 a.m. Seems doable.
• Another intermittent fasting plan, known as the 5:2 approach, involves regularly eating five days a week. For the other two days, you limit yourself to one 500–600 calorie meal. For example, you could eat normally every day except Mondays and Thursdays, when you only have one meal.
• Extended fasting periods, like 24 to 72 hours without food, may not be healthier and could pose risks to your health. Going too long without eating might actually encourage your body to start storing more fat in response to starvation.

Mattson’s research shows that it can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you adjust to the new routine. But, he observes, research subjects who make it through the adjustment period tend to stick with the plan because they notice they feel better.

What can I eat while intermittent fasting?

You can drink water and zero-calorie beverages like black coffee and tea when you’re not eating.

During your eating periods, “eating normally” does not mean going crazy. Research shows that eating unhealthy, high-calorie foods for every meal does not lead to weight loss or better health.

It is important to choose nutritious foods for a balanced diet. Consuming too many high-calorie foods can have negative effects on your overall well-being. Prioritizing fruits, vegetables, lean proteins, and whole grains can support weight management and improve your health.

Some experts like intermittent fasting because it lets you eat a variety of foods that’s enjoyable. Sharing good, nutritious food with others and savoring the mealtime experience adds satisfaction and supports good health.

Nutrition experts suggest the Mediterranean diet is a healthy eating plan, even if you’re not doing intermittent fasting. You can hardly go wrong when you pick leafy greens, healthy fats, lean protein and complex, unrefined carbohydrates such as whole grains.

Intermittent fasting benefits

Research shows that intermittent fasting periods do more than burn fat. Mattson explains, “When changes occur with this metabolic switch, it affects the body and brain.”

Mattson‘s study in the New England Journal of Medicine showed various health benefits linked to the practice. These include a longer life, a leaner body and a sharper mind.

Intermittent fasting can help protect organs from diseases like diabetes, heart disease, and cancer. It may also prevent age-related brain disorders and inflammatory bowel disease.

Is intermittent fasting safe?

Some people use intermittent fasting to control their weight. Others use it to manage chronic conditions such as irritable bowel syndrome, high cholesterol, or arthritis. But intermittent fasting isn’t for everyone.

Before you try intermittent fasting (or any diet), you should check in with your primary care practitioner first. The following people described in the profiles below, should steer clear of trying intermittent fasting:

• Children and teens under age 18.
• Women who are pregnant or breastfeeding.
• People with type 1 diabetes who take insulin. While an increasing number of clinical trials have shown that intermittent fasting is safe in people with type 2 diabetes, there have been no conclusive studies done on type 1 diabetics. Mattson explains, “Because those with type I diabetes take insulin, there is a concern that an intermittent fasting eating pattern may result in unsafe levels of hypoglycemia during the fasting period.”
• Those with a history of eating disorders.

But people not in these categories who can do intermittent fasting safely can continue the regimen indefinitely. It can be a lifestyle change ― and one with benefits.

It’s important to listen to the wisdom of your body. Although I lost weight quickly on the cleanse, my energy loss was a high price to pay for a quick fix.

Know that intermittent fasting may have different effects on different people. Pay attention to any adverse reactions during your fast including nausea and headaches. It’s always a good idea to check with your doctor when changing any habits that may affect your health.