Our weight-loss columnist and type 1 diabetic, Alice Dogruyol, finds that contrary to one alarmist study, different types of fasting can revitalize metabolic health and help shift the pounds.
Words: Alice Dogruyol. Images: Shutterstock, Pexels. Headshot: David Venni
As a devoted fan of intermittent fasting (IF) or time-restricted eating (TRE) to help drop weight and balance my blood sugar, I was alarmed to see recent headlines suggesting that intermittent fasting could double your risk of dying from heart problems. It’s no surprise that it sent shockwaves through the health community.
As it turned out, the study hadn’t undergone peer review – a crucial step in validating scientific research – and there were inconsistencies between the study’s summary and its press release. Participants in the study reported their diets for just two days, leaving room for error and making it challenging to ascertain long-term eating habits. Furthermore, the study was observational, meaning it can only establish a link, not causation. The upshot is that when it comes to headlines like this, it is always important to read between the lines.
There is a growing body of research supporting the numerous benefits of IF, which involves periods of extended fasting, ranging from 16 to 48 hours, interspersed with normal food consumption. In animal studies, IF has shown significant health benefits, counteracting various age-related disorders like diabetes, cardiovascular diseases, and neurological conditions such as Alzheimer’s and Parkinson’s diseases.
Research on humans has also indicated that IF and TRE can lead to weight loss and improved health markers, including reduced insulin resistance and cardiovascular risk factors. These fasting methods activate cellular stress response pathways, boosting mitochondrial health, DNA repair, and autophagy.
In today’s world of abundant food and sedentary lifestyles, overeating often triggers metabolic issues like obesity, insulin resistance, and excessive visceral fat accumulation. If we take a look back, our evolutionary history tells a different story. Animals, including humans, evolved in environments where food was scarce, leading to adaptations that allowed them to thrive physically and mentally even when food was limited.
In the realm of medicine, fasting was once a go-to treatment for various ailments, offering a non-invasive and effective alternative to early, often harmful, medical practices. Conditions ranging from acute infections to diabetes and epilepsy were treated with fasting, with notable success stories throughout the 19th and 20th centuries. However, as modern medicine evolved, fasting took a back seat to pharmaceutical treatments, despite its documented efficacy.
Recent years have seen a resurgence of interest in fasting, especially with the rise of IF and TRE as tools for weight loss, longevity, and metabolic health.
How to Fast
So, what happens when we fast? Essentially, our bodies undergo a metabolic shift, transitioning from sugar as the primary fuel source to burning fat, producing ketone bodies in the process. These molecules not only fuel the body but also confer cognitive benefits, enhancing focus and mood.
There is also evidence to suggest that fasting offers a reprieve to our gut microbiome, promoting the proliferation of beneficial bacteria. This can help regulate appetite, stabilize blood sugar levels, and facilitate digestion.
Intermittent fasting versions such as the 16:8 fast, where you eat within an 8-hour window and fast for the remaining 16, have garnered significant attention in recent years. I find that when I combine IF with a low carbohydrate diet, that is when I achieve the most weight loss and the best blood sugar balance. By reducing carbohydrate intake, the body relies on stored fat for energy, further enhancing weight loss and insulin optimization.
Insulin, while essential, can also contribute to weight gain when not optimally regulated.
The downside of IF is that it can be a bit antisocial and you can feel hungry as you adjust to it. I am also taking 0.5mg of Wegovy every week, which is helping stave off hunger pangs. I often don’t feel hungry until 11 am most days and I don’t get the 10 pm munchies before bed anymore. My current routine is usually having two low-carb meals a day and no snacks. I have a late and generous brunch at around 11 am and then an early dinner at around 5:30 pm. I try to complete eating by 6-7 pm, but it depends on what I have going on that day.
The low-carb aspect takes quite a bit of planning, but I make my own, almost zero-carb bread, every week. It’s a recipe from Emma Porter’s Low Carb Kitchen (thelowcarbkitchen.co.uk), and I keep a stash of it in the freezer to pop in the toaster.
The difference that a low-carb diet, IF, and Wegovy is having on my blood sugar is staggering. My blood glucose readings have never been better, and my weight is slowly reducing. I am in the process of reducing my fat consumption and increasing protein to see what effect that has. Now that I have formed new lifestyle and eating habits, I can look at my macro and micronutrients more closely and make adjustments that work for me.
For those with type 1 diabetes like myself, it’s essential to approach fasting with caution and get proper medical guidance before you begin. Booking a consultation with Dr. Ian Lake (type1keto.com) is a good place to start; he specializes in IF and low-carb strategies for type 1 diabetics.
For type 2 diabetics and anyone trying to lose weight, a good place to get advice is Roczen (roczen.com). It’s a digital platform that helps guide you through your weight loss and metabolic health journey with a personalized program rooted in science and innovation. Roczen’s nutrition guidelines are meticulously crafted by a team of medical professionals, dietitians, and researchers. Their expertise spans clinical practice and cutting-edge research, ensuring that members receive evidence-based recommendations tailored to their unique health goals and circumstances.
Central to Roczen’s methodology is intermittent fasting or time-restricted eating. Members typically adopt a 16:8 fasting protocol, consuming meals within an 8-hour window, often bypassing breakfast. The Roczen journey commences with a 12-week Reset period designed to revitalize metabolic health. This phase, characterized by its rigor, often yields impressive outcomes, including substantial weight loss and improved metabolic markers.
The Reset philosophy transcends traditional dieting paradigms, fostering a transformative shift in members’ relationships with food. Post-reset, Roczen emphasizes reintegrating select foods, promoting dietary flexibility and balance. This approach, rather than a fleeting diet, aims to cultivate a sustainable and holistic way of eating.
Dr. Claudia Ashton, head of Clinical Services at Roczen, says, ‘We definitely find that intermittent fasting becomes easier on our program when people are taking Wegovy because it reduces appetite. In terms of metabolic health, the best benefits come when you combine taking Wegovy, intermittent fasting, and reducing carbohydrates. It’s important to note that what you eat when your appetite is reduced is still really important. You must make sure that you are getting a full spectrum of nutrients, adequate protein, vegetables, and fiber.’
‘We don’t blanket recommend intermittent fasting to everyone,’ she says. There are some people that intermittent fasting would be unsafe for, particularly those who are pregnant, breastfeeding, have cancer, certain long-term health conditions, or are on certain medications. It’s a really good idea when making any significant lifestyle change to do it with the support of a doctor. For the majority of people, it’s completely safe, but for those who do shift work, for example, a standard protocol doesn’t work. Some people can have longer fasts, or the time that they fast sometimes needs to change. For most people, it can be a very good tool to improve your metabolic health and improve long-term health outcomes,’ says Dr. Ashton.
Connect with Alice at instagram.com/Alice_Dogruyol.
Read Alice’s weight loss columns here!
