INTERMITTENT FASTING AND MINDFUL EATING…THE PERFECT COMBINATION?

Intermittent fasting has been getting a lot of attention, from those looking to lose weight, to others hoping to improve glucose control. It’s a pattern of eating that alternates between fasting and eating, on a regular schedule. Mindful or intuitive eating is a style of eating, where purposeful attention is paid to the food we eat while savoring it at the moment. It results in eating more slowly and feeling more satisfied. Could the combination of these two eating styles be the answer to maintaining a healthy weight and lowering the risk for illness?

THE HISTORY OF FASTING

Fasting is not a new concept. People have been fasting since ancient times, when preparing to meet the gods or as a penance for sins. Fasting for special purposes or religious rites remains today.

For Christians, Lent is a time to “give up” something pleasurable as a reminder to reflect on prayer. Some choose periods of fasting during this time as an imitation of Jesus fasting in the wilderness. Some Muslim religions take part in a month-long fast of Ramadan, considered the holiest month of the Islamic calendar. It is a time when eating or drinking between dawn and sunset is forbidden allowing one to focus on heightening their spirituality. In the Jewish faith, Yom Kippur is one of the holiest days of the year. During this time some choose to fast for a total of 25 hours, without food or drink.

INTERMITTENT FASTING…SOME OF THE DETAILS

Intermittent fasting (IF) is a cyclical pattern of eating and fasting, over the course of a day or week. There are several different popular patterns. Here are three examples:

-The 16/8 cycle consists of fasting for 16 hours and eating during an 8-hour period.

-The Alternating Days Cycle involves fasting for a 24-hour period followed by eating during the next 24-hour period.

-The Reduced Calorie Cycle includes maintaining a severely reduced calorie level of about 500- 600 calories for 2 days and then eating normally for 5 days.

Intermittent fasting mimics the keto diet during periods of fasting when the body uses ketones to burn fat and switches from glucose energy to ketone energy. An article in the New England Journal of Medicine describes a study that finds a change in metabolism when eating was limited to a 6-hour period with 18 hours of fasting. During this time the body burns fat after it has expended all the calories from the previous meal. Using ketones for energy spares protein which reduces the loss of lean body mass, lessens hunger, and reduces the production of triglycerides by the liver.

In a systematic review of 27 trials that studied intermittent fasting, all participants experienced some weight loss, ranging from less than 1% to about 13%, and BMI decreased by 4% on average. In 5 of the trials, participants had a diagnosis of type 2 diabetes. When compared to a group following a low- calorie diet alone, the group on a 16/8 intermittent fasting schedule, had lower fasting glucose levels and increased insulin sensitivity, however, A1C levels were not significantly different.

IT’S NOT FOR EVERYONE:

-Intermittent fasting can pose a risk of hypoglycemia for diabetics taking insulin or glucose- lowering medications. Careful monitoring and discussion with a healthcare provider should precede any attempt at intermittent fasting.

-Those who are underweight or have trouble maintaining a healthy weight may find intermittent fasting leads to unwanted weight loss.

-Those who have irregular eating behaviors, or a history of eating disorders, may have difficulty achieving an adequate caloric intake. Alternatively, intermittent fasting may lead them to binge eating episodes.

-For those that are pregnant or breastfeeding, and require increased calories, intermittent fasting may not be adequate.

THE ORIGINS OF MINDFULNESS

People have been practicing mindfulness for many years. It is a practice that has both religious and lay origins, from Hinduism, and Buddhism, to yoga and other meditation techniques.

Mindfulness is the act of being in the moment. It is paying attention to your body, events, or your surroundings at the present moment in time. It can involve breathing patterns and other relaxation practices to reduce stress. The goal of mindfulness is to direct thoughts away from negative feelings and to find joy in simple pleasures.

Today, mindfulness practices are being used to treat a variety of psychological ailments. These include conditions such as stress, anxiety, and drug addiction as well as negative self-image and depression. When mindfulness is practiced while eating, it may be a behavioral change that can make diets effective.

WHAT IS MINDFUL EATING?

Mindful eating is paying attention to what you are eating while savoring the taste, flavor, and aroma of each bite. It focuses on listening to your body’s hunger cues and distinguishing between physical hunger and emotional hunger. It does not take into account what or how much you are eating. Mindful eating involves identifying why you are eating and the pleasure it brings. Because you pay attention to what you eat, you are conscious of and enjoy each bite, and may end up eating less. Therefore, while it is not strictly meant for weight loss, many who begin mindful eating often do lose weight.

On the contrary, mindless eating which usually involves eating while watching TV or working, or as an emotional outlet, is thoughtless and often leads to extra calories. This type of eating is usually not satisfying and leaves one looking for more.

THE TAKEAWAY

Some have found intermittent fasting to be an effective way to lose weight. It has the flexibility of setting a convenient eating/fasting schedule and allows one to go back to eating normally after a relatively short time of fasting. The ketone energy that results from fasting helps the body to burn fat, lower lipid production, and promote weight loss. Those with type 2 diabetes may find improved fasting glucose and lower A1C.

Mindful eating involves identifying why you are eating and the pleasure it brings. Using the strategies of savoring each bite and paying attention to what you eat, can also result in eating less, and losing weight. Combined with intermittent fasting, it can reduce the chance of overeating following a fasting period.

Intermittent fasting and mindful eating alter the body’s metabolism, enhance our relationship with food, and heighten awareness of our body’s cues. It may be the right combination for achieving weight control while reducing health risks related to obesity.