By Omar Kalash | Staff Writer
Disclaimer: The information provided in this article about the benefits of Intermittent Fasting is accurate as long as the practice is personalized and healthy eating habits are maintained throughout the fasting and feeding periods.
It is always bittersweet to say farewell to the holy months that brought our communities together over joyous feasts. Fasting during Ramadan and Lent is an integral part of faith in Lebanon. With these months coming to an end, many of us are all too eager to return to our much easier daily eating habits. However, let us consider this: what if fasting isn’t just spiritual but also a practice that leads to a plethora of health benefits? Let’s explore the science behind Intermittent Fasting (IF) and uncover why it might be worth embracing year-round.
Firstly, fasting is a practice that looks different in various cultures and can even be unique to the individual. One of the most popular and most researched forms of this method is IF, in which eating patterns cycle between periods of fasting and eating. A common method is called Time-Restricted Eating where the individual will fast for 16 hours and eat only during 8. This form of dieting focuses on when to eat rather than what to eat, and, as such, is not involved in calorie counting.
There are many benefits for IF, ranging from weight loss to increased heart health and cellular longevity. By limiting the window of eating, IF inherently decreases the number of calories consumed. More than that, burning fats is enhanced during periods of fasting because the body is encouraged to use them for energy. This will ultimately lead to better blood sugar control which improves insulin sensitivity. All these advantages contribute to weight loss and help us in maintaining a healthy metabolism. As for the cardiovascular benefits, research shows that IF reduces risk factors related to heart diseases such as high cholesterol and blood pressure. Even on the cellular level, IF benefits the body by promoting the removal of damaged cell parts leading to cell longevity.
With these health benefits in mind, let’s compare IF with the other forms of fasting. Ramadan is a form of IF where participants will abstain from food and drink starting at dawn and breaking fast at sunset. Lasting a whole month, Ramadan fasting has been found to improve blood lipid profiles and weight management. On the other hand, Lent practices have varied approaches. Individuals fast from midnight till noon and they usually abstain from eating certain foods like meat, chicken, dairy products, or any food of their own personal choice.
Really, there is little difference between religious fasting and IF when it comes to health benefits.
For those who want to make IF a sustainable lifestyle, it is important to put effort into personalizing your approach to take nutrition and culture into consideration. Firstly, it is important that one finds their own fit by choosing the method that aligns with their daily routine. More than this, listening to your body is essential and finding the best routine could also involve observing an individual’s energy levels. There are some nutritional considerations that are necessary to sustain IF by ensuring that meals are nutrient-rich during eating windows and maintain adequate hydration. Socially, you must consider the fasting schedules that will best accommodate social gatherings and cultural practices. A great start would be to find a community of others practicing IF to build motivation and shared experiences.
Bridging the gap between tradition and modern health practices, Intermittent Fasting is a holistic approach to stay vigilant in maintaining our well-being. With many variations and methods to choose from, each person can make the most out of IF, personalizing it to their lifestyles. For this reason, we should all consider extending our fasting beyond religious months to enhance overall health.
References
https://www.sciencedirect.com/science/article/abs/pii/S1555415523003951
https://www.sciencedirect.com/science/article/abs/pii/S0011502924001044
https://www.sciencedirect.com/science/article/pii/S2666149723000063
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