Going To Try Intermittent Fasting? 5 Things A Nutritionist Wants You To Know First

For people thinking about trying intermittent fasting, Rebecca Jennings – a Priory nutritionist at eating disorder facility, Arthur House – has outlined five things to think about first.

Rebecca is starting to treat more people with eating disorders who have tried intermittent fasting, so wants to spread awareness of the risk factors of such strict diets.

Here are 5 things to consider:

Do You Understand The ‘Science’ Behind Intermittent Fasting?

Intermittent fasting is an eating strategy designed around having a ‘time window’ of eating.

There is some evidence to suggest that exclusively eating food within a 10-12 hour period can be beneficial for lowering cholesterol, improving insulin sensitivity, and reducing risk factors for cardiovascular diseases.

Fasting has also been known to result in weight loss due to its effect on metabolic rate, where the body relies less on glucose and more on ketone body-like carbon sources, causing it to run mostly on fat due to the depletion of carbohydrates.

However, more research is needed as in previous studies, similar weight loss has occurred as a result of a calorie deficit as opposed to a time restriction on when food is consumed. The weight loss could simply be due to the calorie deficit and not the act of fasting itself.

While research around intermittent fasting has been conducted, it has mainly been carried out in animal studies. More research is needed to understand its impact on humans, and whether it is a safe and sustainable way to lose weight.

Why Do You Want To Try Intermittent Fasting?

Intermittent fasting has become popular amongst celebrities and has gained a lot of interest in the press.

If you want to try intermittent fasting, as the idea of putting a quick rule in place to lose weight is far more appealing than creating long-term change, that is completely understandable as many of us are on the hunt for ‘quick and easy’ self-improvement hacks.

However, intermittent fasting is a commitment that can have a big impact on your lifestyle due to the strict rules that have to be adhered to. Would it be more beneficial for you to spend time educating yourself on healthy foods and portion sizes to create a healthier and balanced lifestyle?

How Will The Strict Rules Make You Feel?

Intermittent fasting involves creating rules around food, and when you can and can’t eat, which is something that I wouldn’t necessarily recommend.

The regimented fasting can leave you feeling hungry, dehydrated, tired and irritable.

Also, putting these kinds of restrictions in place can set you up to feel guilty or ashamed if, and when, you break a rule. The energy deficit that a person experiences during the fast can lead to episodes of bingeing or over-eating too.

Think about whether you want to put this type of pressure on yourself and how doing so will make you feel.

Do You Recognise The Risks Of Setting Such Strict Rules?

At Priory Group’s eating disorder facility Arthur House, we find that most clients have tried many of the diets out there. As intermittent fasting has been gaining popularity over the last few years, we are starting to see clients who have tried this diet too.

Before you start intermittent fasting, it is important to think about whether this diet would be a sensible one for you to do. And if you choose to go ahead, set time aside to regularly check in with how you are feeling and whether the new eating regime is having a negative impact on your health and well-being.

Signs that could suggest that it is becoming an unhealthy fixation could include the following:

• Feeling distressed and anxious when any rules are broken
• Avoiding social occasions that involve food
• Constantly thinking about and planning out your food intake
• Bingeing or over-eating following on from a fasting period

Strict diets, like intermittent fasting, can be a gateway to eating disorders.  People can become so fixated on the rules that they start to dramatically affect their day-to-day life.

What Are Your Other Options For Healthy Eating?

I would advise people to have an understanding of a balanced meal. Don’t set any rules around food, and instead try and connect with your own innate hunger cues.