That intermittent fasting? Is it really good for you?

Intermittent fasting—also known as periodic fasting—is a hot topic. But opinions are divided on whether it actually works. In this blog post, we'll explain what intermittent fasting is, how it works, and our perspective on it. Spoiler alert: it works, but only if you cooperate!

Intermittent fasting, what is it?

Intermittent fasting is called periodic fasting in Dutch, and that pretty much sums it up. With intermittent fasting, you only eat during a specific period. For example, you could eat for an eight-hour period each day and fast the rest of the time. There are many different intermittent fasting plans. The most popular is the 16:8 method: you fast for 16 hours a day and eat within an eight-hour window. For example, you eat your first meal at noon and your last at 8:00 PM. Then you eat nothing for 16 hours. You can also choose to fast once or twice a week for a period of 24 consecutive hours. Drinking is allowed during the fasting period, as long as you choose coffee, tea, water, and calorie-free drinks. Numerous variations are possible.

Intermittent fasting, what does it do?

Intermittent fasting is a popular method for weight loss. This is partly because you only eat for a short period of time, so you're likely to consume fewer calories, but there's more to it. Fasting increases growth hormone, which promotes fat loss and muscle mass preservation. Intermittent fasting also reduces insulin resistance, leading to better blood sugar levels. On Voluitlevenmetdiabetes.nl, we read that your body burns fat instead of glucose during the fasting period, which keeps blood sugar levels low, reduces insulin needs, and restores insulin sensitivity over time. If you fast for longer periods, your body also produces norepinephrine, a stress hormone that works similarly to adrenaline. After 24 hours of fasting, it increases your metabolism by about ten percent.

Intermittent fasting, hype or fact?

Some people think intermittent fasting is a fad, but we firmly believe in the positive effects of intermittent fasting. Besides the benefits mentioned above, it also reduces inflammation and oxidative stress, which can have a positive effect on chronic diseases. It can also help if you want to lose weight, although there's a catch. As Rémon Koetje, Lifestyle coach and trainer at Happy Bodies in Alkmaar, previously explained in his blog, there's no miracle cure that will make you lose weight. Intermittent fasting is no miracle cure either. For example, if you follow the 16:8 method and stuff yourself with cream cake, frikandellen, and chocolate milk during the eight hours you're allowed to eat, the chance of losing weight is quite small. If you make the right food choices during the eating window, exercise regularly, and ensure you sleep well at night, intermittent fasting will definitely contribute to your weight loss.

Intermittent fasting, is it safe?

Intermittent fasting is safe for most people, but certainly not for everyone. Skipping meals may not be advisable if you are pregnant or breastfeeding. If you have kidney stones, diabetes, or other medical problems, or are unsure, always consult your doctor before starting intermittent fasting.