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Guide to Fasting and How it Works

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Intermittent fasting, also known as IF, has gained popularity as a flexible approach to health and weight management, distinct yet related to time-restricted eating (TRE).

Unlike time-restricted eating which focuses on eating within specific daily windows, intermittent fasting involves various patterns of eating and fasting cycles.

Fasting cycles can range from daily 16-hour fasts to full-day fasts a couple of times a week.

People with type 2 diabetes are known to use this approach to manage insulin levels and subsequently blood glucose levels, helping to support a healthy weight.

What is intermittent fasting?

Intermittent fasting refers to alternating periods of eating and fasting (not eating).

The aim is to time meals in a way that allows the body to use its stored fat for energy more efficiently.

Common intermittent fasting methods include:

  • 16/8 method: fast for 16 hours and eat during an 8-hour window.
  • 5:2 diet: eating normally for five days of the week while restricting calories on the other two days.
  • Time-restricted eating: which focuses on limiting your daily eating periods to specific windows of time with less emphasis on what you eat and more on when you eat.

How does intermittent fasting work?

Intermittent fasting helps improve insulin sensitivity.

During fasting, insulin levels drop which prompt the body to switch from glucose to stored fat for energy.

This process burns body fat and supports weight loss.

During extended fasts, the body increases autophagy – the removal of damaged cell components – and increases growth hormone levels.

Benefits of intermittent fasting

Research indicates that intermittent fasting can improve various aspects of health.

These include:

This makes it particularly appealing for people with type 2 diabetes, or those seeking to lose weight.

Additionally, fasting can improve metabolic efficiency, reducing oxidative stress and inflammation.

Fasting for people with diabetes

Many people with and without diabetes practice fasting.

For people with diabetes, intermittent fasting can provide a method for controlling blood sugar levels and reducing dependency on medication.

However, it’s essential to approach intermittent fasting with caution and with medical supervision, especially for those on blood glucose-lowering medications in order to avoid hypoglycemia.

Tailoring fasting schedules to your health needs and monitoring your blood sugar levels closely are crucial steps for safely integrating intermittent fasting into your diabetes management plan.

Practical tips for success with intermittent fasting

To succeed with intermittent fasting:

  • Start slowly with shorter fasting periods and gradually increase the duration as your body adjusts.
  • Stay hydrated during fasting periods by drinking water, black coffee, or tea.
  • Break your fast with balanced meals that include a mix of proteins, fats, and low in carbohydrates.
  • Listen to your body and adjust your fasting schedule as needed based on how you feel.

Make sure you go at a pace that suits you, and speak to your doctor before incorporating intermittent fasting into your lifestyle.

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