Intermittent fasting

Intermittent fasting is a term used to describe an eating pattern where the socially accepted 'normal' frequency of meals is interrupted by periods of fasting. The most popular types are:

· 5:2 diet- involves a typical eating pattern for five days per week interrupted by two days of fasting

· Time-restricted eating – eating daily window of 4 to 12 hours leading to a daily fasting period of 12 to 20 hours

· Alternate days fasting

When we eat appears to be very important, not only what we eat. There are two main times of benefits:

- Improved insulin sensitivity: Intermittent fasting has positively affected glucose levels. This is because when you fast, your body doesn't have a steady stream of glucose from food, so it has to turn to other energy sources, like stored fat. This process can help improve insulin sensitivity, which is the body's ability to use insulin to process glucose effectively.

- Weight loss: Several studies have shown that intermittent fasting can lower fasting blood glucose levels and improve overall glucose control in people with type 2 diabetes. For example, in one study, participants who fasted every other day for 22 days had a 4-6% decrease in fasting blood glucose levels. In another study, participants who practised intermittent fasting for 12 weeks had a 3% decrease in HbA1c, a measure of long-term glucose control

- Reduced inflammation: Studies have shown that intermittent fasting can help reduce inflammation, which contributes to many chronic diseases, such as heart disease and cancer.

- Improved heart health: Intermittent fasting may help reduce several risk factors for heart disease, including blood pressure, triglycerides, and LDL cholesterol.

- Brain function: Intermittent fasting has been shown to improve brain function and protect against age-related cognitive decline.

- Longevity: Some animal studies have suggested that intermittent fasting can increase lifespan by improving cellular repair processes.

It's important to note that while intermittent fasting has potential health benefits, it may not be suitable for everyone. People with certain health conditions or who are pregnant or breastfeeding should consult with a healthcare provider before starting intermittent fasting. Additionally, it's essential to maintain a healthy, balanced diet during eating periods to ensure that nutrient needs are met.