Part 1 of 3

Are you looking to lose weight or improve your health and wondering if intermittent fasting is safe? Wondering what the different types of fasting are and is it right for you? And how you can even get started?

In this episode I go over:

Who should not fast

Fasting may not be suitable for everyone, particularly for individuals who have certain medical conditions or take certain medications. Here are some groups of people who should avoid or consult with their healthcare provider before fasting:

1. Pregnant or breastfeeding women: Pregnant or breastfeeding women need adequate nutrition to support the growth and development of their baby. Fasting may not provide sufficient nutrients and may harm the health of both the mother and the baby.

2. Children and teenagers: Children and teenagers need a balanced diet for growth and development. Fasting can interfere with their nutritional needs and may affect their physical and mental health.

3. Individuals with certain medical conditions: People with medical conditions such as diabetes, heart disease, kidney disease, and liver disease may need to manage their food intake more carefully. Fasting may cause fluctuations in blood sugar levels, blood pressure, and other health markers that could be harmful.

4. Individuals taking certain medications: Some medications require food to be taken with them, while others may interact with fasting. People taking medications should consult with their healthcare provider before fasting.

It's important to consult with a healthcare provider before starting a fast, particularly if you have any underlying health conditions or concerns. They can help you determine whether fasting is safe and appropriate for you.

Who should use caution when fasting

Women who still have their menstrual cycle may not do as well and it may stress their body.
Women in their childbearing years should approach fasting with caution, as fasting may affect reproductive health and menstrual cycles.

Prolonged or extreme fasting can lead to changes in hormones such as estrogen and progesterone, which can disrupt the menstrual cycle and affect fertility. In some cases, women who engage in excessive fasting may experience a condition known as hypothalamic amenorrhea, which is a loss of menstrual periods due to hormonal imbalances.

Additionally, during fasting, the body may experience stress, which can affect reproductive health. Women who are pregnant or trying to conceive should avoid fasting and ensure they are getting adequate nutrition to support their reproductive health and the health of the developing fetus.

It's important for women in their childbearing years to consult with their healthcare provider before starting any fasting regimen. They can help assess whether fasting is safe and appropriate and provide guidance on how to manage nutritional needs while fasting. Women should also monitor their menstrual cycle and reproductive health closely while fasting and seek medical advice if they experience any changes or concerns.

Is intermittent fasting good for someone with a history of eating disorders?

Fasting may not be for someone with a history of eating disorders since it involves restricting yourself to eat during certain times.
People who have a history of disordered eating, such as anorexia nervosa or bulimia, may be more vulnerable to developing unhealthy eating patterns during fasting.

4 Things to Think About When Doing Intermittent Fasting

1. The least restrictive thing you can do

2. Health is more than just weight loss

3. Create a lifestyle change

4. Eating healthy while fasting

Types of Intermittent fasting

Intermittent fasting is an eating pattern that involves alternating periods of fasting and eating. There are several types of intermittent fasting, including:

1. Time-restricted fasting: This involves limiting food intake to a specific window of time each day, typically between 8-12 hours. For example, a person may choose to eat only between 12 pm and 8 pm each day and fast for the remaining 16 hours.

2. Alternate day fasting: This involves alternating between days of regular eating and days of fasting. On fasting days, a person may consume a small amount of calories, typically around 25% of their normal intake.

3. 5:2 fasting: This involves eating normally for five days of the week and restricting calories to around 500-600 for two non-consecutive days of the week.

4. Weekly fasting: This involves fasting for one or two days a week, consuming only water or very low-calorie foods on those days.

5. Sporadic fasting: This involves fasting on an irregular schedule, based on personal preference or lifestyle. For example, a person may choose to fast for a day or two after a period of overeating or during a busy work week.

What does 16/8 intermittent fasting mean

16:8 fasting, also known as time-restricted feeding, is a type of intermittent fasting where a person restricts their food intake to an 8-hour window each day and fasts for the remaining 16 hours.

During the 8-hour eating window, a person can eat. However, during the fasting period, they are only allowed to consume calorie-free drinks such as water, black coffee, and herbal tea.

For example, if a person chooses to start eating at 10:00 am, they would consume all their daily meals and snacks between 10:00 pm and 6:00 pm. They would then fast for the remaining 16 hours until 10:00 am the following day.

This method of fasting has become increasingly popular as it is easy to follow and can be adapted to fit different lifestyles.

Fasting effects on the gallbladder

Rapid weight loss can cause the body to metabolize fat, which makes the liver secrete extra bile which can cause gallstones.

And then fasting can decrease gallbladder movement, which causes the bile to become overconcentrated which can also lead to gallstones.

Can fasting cause you to overeat?

There can be a strong biological urge to overeat after fasting because your body doesn’t know when food will be around again. So it is important to listen to your body and start slowly.

This can happen for several reasons:

1. Hunger: During the fasting period, a person may feel hungry and have increased cravings for food. When they break their fast, they may be tempted to eat more than they need to satisfy their hunger.

2. Psychological factors: Fasting can be challenging, and some people may use food as a way to cope with stress, boredom, or other emotions. This may lead to overeating during the non-fasting periods.

3. Reward mechanism: For some people, fasting can create a mindset that they have "earned" the right to eat more during non-fasting periods. This can lead to a cycle of fasting and overeating that may be difficult to break.

To prevent overeating during non-fasting periods, it's important to be mindful of what and how much you eat. It may be helpful to plan your meals ahead of time, focus on nutrient-dense foods, and listen to your body's hunger and fullness cues.

👉Get a  free health coaching call and let’s sort through where you are stuck and go over your goals and struggles and figure out what is missing!  https://forms.gle/L4hvjcMm1Aw4uBUa6

👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice, gold, and red juice!
https://www.kbxdj3trk.com/healthy20/

👉 Want to know more about me or connect on social media? Head here: https://www.micheleriechman.com/

You got this,

Coach MIchele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.