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Intermittent Fasting: What It Is and How to Decide if It’s Right for You

watson2wellness


Intermittent fasting (IF) is having a moment in the health and wellness world, but it’s not just a trendy buzzword. It’s a way of eating that can fit into your lifestyle—if it’s done thoughtfully. Let’s break it down so you can decide if intermittent fasting is worth trying (or skipping).


What is Intermittent Fasting?

Intermittent fasting isn’t about what you eat, but when you eat. It’s a pattern of eating that alternates between periods of fasting and eating. The idea is to give your body time to rest, reset, and use stored energy.

Here are some common types of intermittent fasting:

  • 16/8 Method: Fast for 16 hours and eat within an 8-hour window (e.g., from 12 p.m. to 8 p.m.).

  • 5:2 Method: Eat normally for 5 days and consume very few calories (about 500-600) on 2 non-consecutive days.

  • Alternate-Day Fasting: Alternate between days of normal eating and days of fasting or minimal calories.

  • Eat-Stop-Eat: Fast for a full 24 hours once or twice a week.

  • Vanje's Version: Eat 3 meals/ day and fast 4-5 hours in between meals.


Potential Benefits of Intermittent Fasting

Research suggests that intermittent fasting can have several health benefits, but it’s important to note that results vary from person to person.

  1. Weight Management: IF can help create a calorie deficit without constant calorie counting. Some people find it easier to manage their intake when eating is restricted to certain windows.

  2. Improved Metabolic Health: Studies show IF may improve insulin sensitivity and blood sugar control, which could reduce the risk of type 2 diabetes.

  3. Better Digestion: Giving your gut a break can sometimes improve bloating or digestive discomfort.

  4. Cellular Repair: Fasting triggers autophagy, a process where your body cleans out damaged cells and regenerates new ones.



Is Intermittent Fasting Right for You?



Intermittent fasting works well for some people, but it’s not a one-size-fits-all approach. Here are some things to consider:

It Might Be a Good Fit If:

  • You prefer structured eating times.

  • You’re not someone who wakes up starving.

  • You’re looking for a flexible way to manage weight or improve metabolic health.

  • You already have a balanced diet and a healthy relationship with food.


It Might Not Be Ideal If:

  • You’re prone to overeating during your eating window.

  • You have a history of disordered eating.

  • You feel sluggish or irritable when fasting.

  • You’re pregnant, breastfeeding, or managing a chronic condition (always consult your doctor).



Tips for Getting Started

If you’re curious about trying intermittent fasting, here are a few tips to ease into it:

  1. Start Slow: Begin with a 12-hour fast (e.g., 8 p.m. to 8 a.m.) and gradually increase the fasting window if it feels good.

  2. Stay Hydrated: Drink plenty of water, herbal tea, or black coffee during fasting periods.

  3. Focus on Nutrient-Dense Foods: During eating windows, prioritize whole, unprocessed foods that provide protein, healthy fats, and fiber.

  4. Listen to Your Body: If you feel overly hungry, fatigued, or unwell, it’s okay to adjust or stop fasting.


Want to try Vanje's Version?



Try fasting between meals as a very simple starter. Eat 3 meals (balanced plate) and then fast 4-5 hours in between meals. In between, refrain from any other foods and stick to clear liquids with no sugar (water, tea). Take notice: what happens? How do you feel? How hard is it? At the times when you want to eat, why? Did you have confidence that you nourished your body? Then why did you want to snack, nibble, and munch? IF is a great way to reset your hunger cues and get back in touch with the "why am I eating."


Caution: Intermittent fasting (IF) is not a free pass to overeat or binge during your eating window. Doing so can undermine the potential benefits of IF and may even perpetuate disordered or dysfunctional eating patterns. To make IF work for you, focus on eating healthy, balanced meals during your eating window. Prioritizing nutrient-dense foods and maintaining portion awareness will help ensure that IF supports your overall health goals rather than working against them. Remember, the quality of what you eat matters just as much as when you eat.

If you’re eating in a family environment, be mindful of the eating habits you’re modeling to your children—they’re always watching and learning from you. Vanje's Version takes this into account.



The Bottom Line

Intermittent fasting is a tool, not a magic bullet. Like any eating pattern, it’s most effective when paired with healthy, sustainable habits. If it fits your lifestyle and makes you feel good, go for it. If not, there are plenty of other ways to improve your health without skipping breakfast.

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