Quiz: Test your intermittent fasting knowledge

Fasting isn’t right for everyone. While many believers of fasting tout its benefits—including its role in disease prevention—more research still needs to be done on intermittent fasting and different aspects of your health.¹ We simply don’t know all of the implications of short-term calorie restriction, especially for patients who have handled mental health difficulties in the past. Pregnant and breastfeeding women require a steady flow of nutrition through the day and should not restrict their eating times drastically. And the National Institute on Aging has concluded that there isn’t enough evidence to recommend any fasting diet, especially for older adults.²
It’s also important to note that both intermittent fasting and continuous reduced calorie intake has been shown to result in similar weight loss and improvements in health metrics over a one-year period.³ This means there are several different dietary patterns that can be equally effective for someone with obesity. A dietitian is best suited to help you determine the dietary pattern right for your health.

¹https://www.eatright.org/health/wellness/fad-diets/what-is-intermittent-fasting
²https://www.nia.nih.gov/health/calorie-restriction-and-fasting-diets-what-do-we-know
³https://pubmed.ncbi.nlm.nih.gov/29778565/

This makes sense for anyone who’s felt “hangry”—that’s anger or annoyance brought on by hunger. Skipping meals or snacks can lead to feelings of weakness or tiredness. This happens more often in the beginning stages of fasting before your brain and body adapt. Some people also experience excessive fullness or heartburn if they overeat during their eating window. If you experience any of these side effects, the following techniques may be helpful. Black coffee can help with cognitive challenges, while mindfulness and meditation is useful for relaxation and balance during both daily fasting and eating time periods. Drink plenty of water to feel fuller and reduce your TV time to avoid being tempted by all the fast-food ads.
One additional side effect people may experience is a reduced satisfaction from social gatherings. Fasting of any form can be hard to stick to and hard to fit into your lifestyle, especially in social situations like parties.

It’s very important for people who follow a fasting schedule to stay hydrated. BUT—yes, this is a big BUT—it has to be the right kind of liquids. Choose only calorie-free drinks like water, unsweetened tea or black coffee. Alcohol, juice or an occasional latte can be enjoyed in moderation during your eating window, although it’s best to avoid soda and sugary drinks in general.

The most basic form of fasting suggests a 16-to-8 ratio. This ratio means you have an 8-hour eating window and fast for the remaining 16 hours of the day. The hours you choose are flexible. Some people eat between 10 a.m. and 6 p.m. and fast until 10 a.m. the next morning, while others may choose 12 p.m. to 8 p.m. depending on their hunger cycle and schedule.
The key is setting a large enough fasting window to allow blood sugar and insulin levels to decrease. Then the body will use its fat stores to produce your energy. However, if 16 hours feels impossible, you can start with a shorter fast and increase it over time.

All meals of the day are important—no matter when you eat them. Clinical studies have shown that eating a meal upon waking does not cause weight loss,¹ especially if that meal consists of juice and a bowl of sugary cereal! Of note, there is evidence to support eating in accordance with natural circadian rhythms for better glucose metabolism overall.²
No matter what time of day you enjoy your first meal though, prepare one that includes whole grains, a fruit or vegetable, lean protein, like eggs, nuts or low-fat dairy products and a healthy fat. Limiting junk foods and portion control are key contributors to weight loss.

¹https://www.bmj.com/content/364/bmj.l42
²https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5483233/