Intermittent Fasting for Healthy Living

Intermittent Fasting

Intermittent fasting is a mealtime pattern of time-restricted eating and fasting periods widely used for metabolic health benefits. In addition to promoting weight management and balanced blood sugar control, intermittent fasting may also help reduce inflammation and protect against chronic diseases such as diabetes. It is an eating pattern that restricts food consumption to a specific time frame. It’s commonly used to lose weight but has also been linked to various health benefits, such as reduced disease risk and improved cognitive function. 

What is intermittent fasting?

Intermittent fasting involves consistently alternating between periods of fasting and designated eating windows. This method of time-restricted feeding is often used for weight loss, lowering blood pressure, managing blood sugar balance, and reducing the risk of various health conditions.

5 benefits of intermittent fasting

Intermittent fasting has been widely studied for its beneficial effects on weight and disease management, including conditions of the brain, heart, and gastrointestinal tract. 

Here are five incredible health benefits of intermittent fasting. 

1. Boosts Weight Loss

During periods of fasting, blood sugar levels remain stable, reducing insulin release linked to better weight control. In addition, fasting puts the body in ketosis, the metabolic state of fat-burning. During ketosis, the body switches from using sugar as the primary fuel source to burning fat. This can promote significant weight loss without the need for calorie restriction. 

2. Enhances Insulin Sensitivity 

A diet high in carbohydrates, processed foods, and sugar can lead to insulin resistance. 

This metabolic disorder is characterized by the body’s inability to respond to insulin’s attempts to lower blood sugar. This prompts the pancreas to produce more insulin, further contributing to insulin resistance and worsening blood sugar control. Insulin resistance, which is also known as metabolic syndrome, can lead to various health issues, including type 2 diabetes, polycystic ovarian syndrome (PCOS), and cardiovascular disease. Data from a large systematic review and meta-analysis published in the International Journal of Endocrinology found that intermittent fasting significantly improved blood glucose and fasting insulin levels in people with metabolic syndrome.

3. Cellular Repair

Intermittent fasting can trigger autophagy, a biological process in which the body recycles damaged cell parts to generate energy and enable cellular repair. Autophagy helps destroy malfunctioning cells and supports healthy inflammatory responses associated with a lower risk of cancer and autoimmune conditions. Autophagy pathways activate when blood sugar and glycogen stores are depleted, which may be achieved by fasting for 16 to 18 hours. 

However, combining intermittent fasting with a low-carb ketogenic diet helps keep blood sugar and glycogen reserves low, which can help achieve autophagy more quickly. 

4. Lowers the Risk of Chronic Diseases

Fasting has been found to lower inflammation throughout the body, including in the brain and gastrointestinal tract. Chronic inflammation is a known risk factor for many serious health conditions, including heart disease, diabetes, cancer, and neurodegenerative disorders. 

5. Promotes brain health 

Intermittent fasting is associated with a reduced risk of Alzheimer’s and Parkinson’s disease. 

Fasting helps prevent plaque formation in the brain and supplies the central nervous system with ketones. These organic acids are a byproduct of fat metabolism and are a preferred fuel source for brain cells that support optimal cognitive function and memory.

How to Get Started with Intermittent Fasting

The goal of following an intermittent fasting eating pattern is to abstain from consuming any food and calorie-dense beverages during fasting periods. It’s recommended that you start slowly. This will allow your metabolism to adapt to the change in eating frequency. Three meals a day without snacking is an achievable first step for most dieters. As you become more comfortable with fasting and no longer experience cravings or hunger, you can skip breakfast and eat only two meals per day following the 16:8 fasting method.

Intermittent Fasting Tips and Troubleshooting 

Many people new to intermittent fasting start too quickly, which can lead to impulsive behaviors such as snacking or reverting to unhealthy eating habits. Here are four intermittent fasting tips to help you stay on track.

1. Avoid Snacking

One of the most common mistakes dieters make when intermittent fasting is snacking during the eating window. Consuming even low-calorie foods or snacks labeled as healthy can trigger insulin release, which stops fat-burning and reduces the beneficial effects of calorie restriction. Once the body adapts to the profound effects of intermittent fasting, you won’t feel hungry or need to snack between meals. 

2. Limit Carbohydrates and Increase Healthy Fats 

Regularly consuming carbs like sugar, bread, pasta, soda, or wine will make it more difficult to fast. Carbohydrates can cause significant insulin spikes and blood sugar fluctuations, which can lead to cravings and hunger sensations. In contrast, healthy fats found in olives, avocados, oily fish, and nuts are satiating and help you fast for longer. 

Bulletproof coffee is an excellent way to curb hunger and support energy levels without breaking your fast. It contains black coffee, butter, and medium-chain triglycerides (MCT) oil. These pure fats won’t trigger insulin release and promote satiety without interfering with fat-burning or autophagy. However, it’s essential to avoid calorie-containing beverages during fasting, such as soft drinks, juices, milk, or coconut water.

3. Support Nutrient Levels 

Although fasting has many benefits, it limits you're eating window, which can make it challenging to meet nutritional needs, especially for key minerals and fat-soluble vitamins.

To support energy, muscle function, and metabolic health while fasting, it’s important to break your fast with nutrient-dense foods rich in potassium, magnesium, vitamin B1, and other essential nutrients. Some excellent options include leafy greens, avocados, pasture-raised eggs, wild-caught fish, sea salt, and cruciferous vegetables, which help maintain electrolyte balance, support nerve and muscle function, and promote a healthy metabolism.

4. Stay h\Hydrated

Working out while fasting can enhance weight loss, increase growth hormone levels, and boost autophagy. Hydration is essential during fasting, especially as the body loses more water and electrolytes during periods of caloric restriction. However, drinking water alone can deplete essential minerals needed to support cellular energy production. Despite its benefits, fasting while exercising can lead to lightheadedness, muscle discomfort, and other side effects if electrolytes aren’t adequately replenished. 

To stay properly hydrated and support electrolyte balance, it’s crucial to drink plenty of water and consider adding natural sources of electrolytes to your meals. Potassium-rich foods, such as avocados and leafy greens, sodium from sea salt, and magnesium from nuts and seeds can help replenish essential minerals. 

You can also make your own electrolyte drink using whole food ingredients, such as lemon juice, apple cider vinegar, avocado, berries, a pinch of sea salt, and water to help restore mineral balance after fasting.

Coconut Oil

Coconut oil is a cholesterol-free tropical oil, a rich source of vitamin E and polyphenols, and loaded with medium-chain triglycerides (MCTs), including lauric acid and caprylic acid.

Virgin coconut oil is extracted by cold-pressing fresh coconut meat, preserving its natural aroma, flavor, and nutrients. 

“It’s best to choose virgin coconut oil whenever possible to get the most nutritious oil with maximum benefit for your health,” explains Dr. Berg. 

15 Benefits of Coconut Oil

Research published in Clinical Nutrition suggests that the saturated fatty acids in coconut oil may increase the production of beneficial high-density lipoprotein (HDL) cholesterol, which has been found to support cardiovascular health. Here are seven coconut oil health benefits.  

1. Supports Weight Loss 

Coconut oil is an exceptional source of MCTs, a group of medium-chain fatty acids that are quickly absorbed and converted by the liver into ketones.

Ketones serve as an efficient alternative energy source for the body and promote the metabolic shift into ketosis, where fat is used for fuel instead of glucose. 

MCTs may support weight loss by promoting fat burning and helping sustain steady energy levels. Their rapid conversion into ketones can also help curb appetite, which may contribute to reduced calorie intake over time.

2. Antiviral and Antimicrobial Properties 

Coconut oil is a rich source of saturated fatty acids, including lauric acid and caprylic acid. These saturated fats have potent antimicrobial and antifungal properties that support strong immune system defenses and may help reduce the risk of microbial infection. 

Caprylic acid is known for its antibacterial properties and may help mitigate digestive issues linked to harmful bacteria and yeast overgrowth, such as Candida albicans. Additionally, lauric acid is valued for its antiviral and antimicrobial properties, offering potential support against common pathogens such as Helicobacter pylori and Escherichia coli.

Notably, lauric acid is found almost exclusively in coconut oil, coconut milk, and palm oil.

Antimicrobial Effects: According to the Coconut Research Center, coconut oil kills the viruses that cause influenza, hepatitis, herpes, and other serious health risks. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, and gonorrhea. Finally, coconut oil may also aid in eliminating fungi and yeast that cause ringworm, athlete’s foot, thrush, and diaper rash.

3. Promotes Heart Health

Coconut oil is a rich source of natural saturated fats, which may help support cholesterol balance. Research published in Lipids suggests that coconut oil consumption can help reduce low-density lipoprotein (LDL) cholesterol while increasing HDL cholesterol, potentially contributing to improved cardiovascular markers.

Excess abdominal fat is a known risk factor for heart-related conditions, including high blood pressure. The MCTs in coconut oil may encourage fat metabolism, which can help reduce belly fat and support overall heart health.

There are multiple studies that show coconut oil is one of the most beneficial fats for heart health. A 2016 review published in the Ghana Medical Journal found that 50 percent of fats found in coconut oil are medium-chain triglycerides (MCTs), such as lauric acid. These acids are absorbed easily by the intestine and can be used by the body to produce energy.

Research published in the journal Nutricion Hospitalaria conducted a study on 116 coronary artery disease patients. It was observed that a diet rich in extra virgin coconut oil led to an increase in good cholesterol levels (HDL cholesterol) and a decrease in bad cholesterol levels (LDL cholesterol).

Another study suggests that the intake of this oil may help in maintaining healthy lipid profiles in pre-menopausal women. However, anything in excess can be bad. If you are using coconut oil often, check your cholesterol levels regularly. If you find them increasing, it is better to stop or cut down on them. In any case, consult a professional medical practitioner before you start consuming it extensively.

4. Enhances Brain Function  

Lauric acid, a key component of coconut oil, is known for its antioxidant effects, which may help protect brain cells from oxidative stress and support overall cognitive function. 

In addition, the MCTs in coconut oil are quickly transformed into ketones, which serve as a clean and highly efficient fuel source for the brain, thereby promoting mental clarity and focus. 

5. Better Mood Regulation

Incorporating coconut oil into your diet may help improve mood regulation and reduce feelings of anxiety and depression over time. It’s believed that MCTs enhance the brain’s responsiveness to dopamine, the neurotransmitter linked to pleasure, reward, and emotional well-being. Additionally, evidence published in Heliyon noted that lauric acid oil has shown promising anti-inflammatory effects, which may support brain health and help alleviate symptoms of mood-related conditions.

6. Promotes Dental Health 

Incorporating coconut oil into your oral care routine can have notable benefits for dental health. Coconut oil pulling, a practice rooted in traditional Ayurvedic medicine, has long been used to promote oral hygiene by reducing harmful bacteria, supporting gum health, and helping maintain strong, healthy teeth. This has been confirmed by a study published in the Journal of Traditional and Complementary Medicine, highlighting that coconut oil pulling promotes oral health by lowering levels of potentially harmful bacteria, reducing plaque formation, and decreasing the risk of gum disease.

7. Supports Healthy Skin and Hair  

Pure coconut oil has long been celebrated for its natural ability to nourish both skin and hair. Rich in unique fatty acids, it helps lock in moisture, keeping skin hydrated and promoting healthy hair. Coconut oil is an excellent remedy for dry and flaky skin as it helps reduce moisture loss while soothing irritation. 

In addition, coconut oil’s lauric acid content offers both hydrating and antimicrobial benefits, helping protect against skin infections and inflammation while strengthening the skin’s protective barrier.

For hair care, extra virgin coconut oil works wonders on frizz and dryness. Lauric acid can penetrate the hair shaft, conditioning and moisturizing it to leave your hair smooth, detangled, and nourished. 

8. Increases HDL Cholesterol Levels

According to a report in the journal Harvard Health Publishing, coconut oil helps to increase the levels of HDL cholesterol (good cholesterol) which aids in improving heart health. However, the report advised using coconut oil sparingly as the bulk of current findings conducted on this oil and its effect on cholesterol levels are based on short-term studies.

9. Quick Energy Source

Coconut oil may act as a quick source of energy, due to its medium-chain triglycerides (MCTs) content. Unlike other saturated fats, these MCTs undergo a unique metabolism that bypasses the usual digestive process and head straight to the liver, where they are rapidly converted into energy. This process is akin to how our body handles carbohydrates, making MCTs an excellent choice for an energy boost.

Coconut oil is often used by athletes, bodybuilders, and by those who are dieting. This is because it contains fewer calories than other oils. Its fat content is easily converted into energy, and it does not lead to the accumulation of fat in the heart and arteries.

10. Kidney & Liver Health:

The presence of medium-chain triglycerides and fatty acids in coconut oil may help in preventing kidney, liver, and gallbladder diseases. However, more scientific research is needed to establish these benefits.

11. Digestive & Immune System: 

The saturated fats such as lauric acid and monolaurin present in coconut oil have antimicrobial, antibacterial, and antiviral properties. These properties help combat various bacteria, fungi, and parasites that cause various health issues.

12. Stress relief: 

Pure coconut carrier oil for aromatherapy is very soothing and helps remove stress. Applying it to the head, followed by a gentle massage, helps eliminate mental fatigue. Research shows that virgin coconut oil gives relief from stress and has antioxidant properties.

13. Wound healing: 

When applied to infected areas, coconut oil forms a chemical layer that protects the infected body part from external dust, air, fungi, bacteria, and viruses. Extra virgin coconut oil is also effective and safe when used as a skin moisturizer.

14. Diabetes: 

Pure coconut oil helps in controlling blood sugar and improves the secretion of insulin. It also promotes the effective utilization of blood glucose, thereby, preventing and managing diabetes.

15. Bones:

As mentioned earlier, coconut oil improves the ability of our body to absorb important minerals. These include calcium and magnesium, which are necessary for the development of bones.

How do The Fats in Coconut Oil Help You? 

According to the USDA National Nutrient Database for Standard Reference, coconut oil is a good source of energy, lipids, and various other nutrients. It contains vitamins and minerals such as vitamin E, vitamin K, calcium, zinc, and iron.

More than 90% of coconut oil consists of FFAs or free fatty acids, saturated fats (Don’t panic! It’s not as bad as it sounds, read until the end of this and your opinion may change). A 2016 study suggests that coconut oil also contains a few unsaturated fatty acids, such as monounsaturated fatty acids and polyunsaturated fatty acids. Virgin coconut oil is no different from this.

Saturated fatty acids: 

Most of them are medium-chain triglycerides, which are supposed to assimilate well into the body’s systems.

• Lauric acid: It is the chief contributor, representing more than 40% of the total, followed by capric acid, caprylic acid, myristic acid, and palmitic acid. The human body converts lauric acid into monolaurin. Lauric acid is helpful in dealing with viruses and diseases.

• Capric acid: It reacts with certain enzymes secreted by other bacteria, which subsequently converts it into a powerful antimicrobial agent, monocaprin.

• Caprylic acid, caproic acid, and myristic acid: They are rich in antimicrobial and antifungal properties

• Stearic acid: This acid has cleansing and solidifying properties. Hence, it is used for skincare products.

• Unsaturated fatty acids: The oil contains polyunsaturated fatty acids, linoleic acid, monounsaturated fatty acids, oleic acid.

• Polyphenols: Coconut contains gallic acid, which is also known as phenolic acid. These polyphenols are responsible for the fragrance and the taste of coconut oil. Virgin coconut oil is rich in these polyphenols.

• Derivatives of fatty acid: It also contains betaines, ethanolamide, ethoxylates, fatty esters, fatty polysorbates, monoglycerides, and polyol esters.

• Derivatives of fatty alcohols: Apart from the above-mentioned fatty acids it also contains fatty chlorides, fatty alcohol sulfate, and fatty alcohol ether sulfate.