I used to be a big fan of fasting and always skipped breakfast. In the past, fasting was my favorite form of being “on a diet.” I often felt extremely tired, cranky, and hungry! Needless to say, I’d end up bingeing on some forbidden food like chocolate, ice cream, or heaps of Chinese takeout.
In recent years, I have learned that breakfast is not a dirty word and starving myself does not set me up for success. Eating throughout the day works well for me to maintain energy and satiety. However intermittent fasting does have benefits for some individuals. Each dietary practice can be beneficial based on the tendencies and health of the individual.
Adopting habits that work with my body has helped me feel better. Smaller meals, snacking, and prioritizing protein are simple ways I have improved my eating style. Frequent, smaller meals allow glucose in the blood to stabilize, prevent overeating by keeping hunger at bay, and help build muscle when focusing on protein intake. Since overeating triggered by long periods without eating is my issue, having healthy snacks readily available is an integral part of this strategy. Foods like nuts, popcorn, carrots, and apple slices that I can eat quickly and without mess are necessary for my lifestyle. As an added bonus, eating several small meals can increase HDL levels, the “good” cholesterol that reduces the risk of heart disease.
The biggest hurdle to this strategy is choosing sensible snacks. If you eat granola bars, chips, cheeseburgers, refined carbs, added sugar, and ultra processed foods six times per day, the risk of weight gain and chronic disease is increased. Check nutrition labels for nutrition facts and serving size.
For some people, intermittent fasting can be advantageous. The 16/8 approach is characterized by a 16-hour fasting window and an 8-hour eating window. The 5/2 method involves consuming normal, healthy meals for 5 days then limiting calories to 200-300 for the remaining 2 days of the week. Intermittent fasting can be a powerful weight loss tool but may be difficult to maintain. Other benefits include decreased inflammation and lower blood pressure.
In conclusion, the best eating pattern is the one that works best for you. Experiment with different methods and menus. Always check with a health professional before making significant changes to your dietary habits. Those managing diabetes have specific nutritional needs and should seek guidance when trying to lose weight. Being physically active, along with a healthy diet, is a wonderful way to fulfill your wellness goals. Learn more about our health and wellness classes such as: Diabetes PATH, Strong Bones, MoveWell, and WERQ here. Check the monthly calendar for our weekly Lunch and Learn Program which often highlights wellness topics.
Read more about intermittent fasting here.