Intermittent fasting

Intermittent fasting (IF) is an eating pattern that alternates periods of fasting with periods of eating. This approach can help with weight loss and improving insulin sensitivity.

Why does it work?

• You have less time to eat, so you typically consume fewer calories.
• Fasting lowers your blood sugar and prompts your body to use other energy sources such as fat.
• More stable blood sugar levels make your cells more responsive to insulin again.

How does it work?

After a night's sleep, the readily available energy in your blood is low.

• Fridge = sugar in your blood. That gets used first.
• Freezer = fat cells. Those only come into play once the fridge is empty.

After about 12 hours, the fridge is empty. From that point, your body opens the freezer and starts burning fat for energy.

How do you start intermittent fasting?

A simple and highly effective form of intermittent fasting is the 16/8 method. You fast for 16 hours each day and eat all your meals within an 8-hour window.

• For example, skip breakfast and eat between 12:00 and 20:00, then fast from 20:00 until 12:00 the next day.
• With intermittent fasting, the meal you use to break your fast (your lunch) is the most important meal of the day.

Important! What you eat still matters enormously. Make sure you follow a healthy, varied diet with natural foods, plenty of fibre, healthy fats, and sufficient protein.

When should you be cautious with intermittent fasting?

• Pregnancy: If you are pregnant, trying to conceive, or postpartum, it's important to be careful with fasting.
• Eating disorders: People with a history of eating disorders should be cautious and ideally try it with professional support.
• Thyroid problems: Some people with thyroid conditions feel better with IF, while others may experience increased fatigue.
• Gout: Intermittent fasting can raise uric acid levels, so people with gout should take care.

Conclusion

The 16:8 schedule is a simple way to eat less, burn more fat, and stabilise your blood sugar. Choose fixed eating times, drink plenty of fluids, eat well, and listen to your body. If you have any medical concerns, always check with a professional first. Good luck!

Want to know more?

• Zero Fasting app
• Voedingscentrum - Intermittent fasting (Dutch)
• Gezond Leven - Intermittent fasting (Dutch)
• NICE - Intermittent fasting
• Book: 16:8 – Dr. Servaas Bingé