Someone shared with me a paper on fasting, Intermittent Fasting and Human Metabolic Health (with 11 authors and so I won’t list them). It’s the first time I’ve seen the research discussed in detail. It’s worth a perusal. Here is the conclusion:
“This overview suggests that intermittent fasting regimens may be a promising approach to lose weight and improve metabolic health for people who can tolerate intervals of not eating, or eating very little, for certain hours of the day or days of the week. If proven to be efficacious, these eating regimens may offer promising nonpharmacologic approaches to improving health at the population level with multiple public health benefits.”
I’ve done fasting off and on over the years. I used to do it on a semi-regular basis, just pick a random day and not eat. But I stopped fasting for a number of years, no particular reason. I decided to start fasting again. I’ve been not eating at all in the first part of my day and usually only later have a single meal (or rather an eating period). Besides that, I’ve also been entirely fasting one day a week.
I don’t find fasting all that difficult. It’s been good, actually. I feel better when I’m not constantly eating. And there is no doubt that calorie restriction limits weight gain and can help you lose weight, along with potentially having a healthy influence other aspects of biological functioning (from circadian rhythm to microbiota). I’ve lost some weight and have done so while not starving myself. The one meal I eat a day is still often a relatively larger meal, even if I stretch it out over an hour or so. Slow eating seems to be a useful method, rather than stuffing oneself quickly as most Americans do. Fasting followed by slow eating is a good combination.
Fasting helps me feel less hungry. I’m more likely to eat a lot, if I start eating early and snack all day. Avoiding breakfast, in particular, keeps my hunger down even later on when I do finally eat. This is particularly true if I exercise in the morning. Exercising on an empty stomach gets my metabolism going and oddly makes me less hungry for the rest of the day. That is true for any kind of physical activity, but I find aerobic exercise is most optimal.
Plus, aerobic exercise improves my mood, which is important for reasons of depression. And I know from experience that depression is closely connected to overeating, especially junk food. The whole sugar-serotonin cycle is addictive. I’m sure my blood sugar levels are stay more even throughout the day when I’m following a healthier regimen. When blood sugar levels drop, the immediate experience is craving food. That is what goes away with regular fasting, the cravings that can make it difficult to maintain a healthy lifestyle. Constantly shifting blood sugar levels and serotonin levels causes fluctuating moods and energy levels. It’s rather problematic.
It’s a matter of finding balance. I still eat foods that I enjoy. I’m just more careful about the specifics. I like the taste of sweetness. So, I use a lot of stevia to sweeten drinks. And the sugar I consume tends to come in the form of daily intake of cultured foods (usually kefir or yogurt), but some fruit as well, mostly apples — rather than from soda pop and candy. That was an important change for me, as I used to be a junk food junky. Fasting is a helpful part of this process, especially in resetting one’s metabolism and habits.
It’s taken me years of experimentation to get to this point. I’ve come to the conclusion that fasting is a key part of what works for me.