Intermittent Fasting: A Powerful Tool to Treat Diabetes
Intermittent fasting is the best way to remain fit and active even at a growing age. This topic has come into the limelight in the last few decades as it helps in reversing diabetes and also helps in curing various other types of diseases. This is a kind of process that involves limiting your daily meal
We have a team of experienced naturopathy therapists and yoga specialists. However, people with diabetes have to be cautious enough as it leads to swings in blood sugar levels. So, is intermittent fasting safe for people with diabetes? Read the blog carefully to learn about this.
Is intermittent fasting safe for a diabetic?
Intermittent fasting clearly shows some risks for diabetic patient due to changes in regular meals. This is because if you use insulin and suddenly start eating less than normal at that time, your blood sugar level can drop too low and this condition is called hypoglycemia. Therefore, if a diabetic patient is thinking of intermittent fasting. Then they must be in touch with their doctor.
As per medical research, hypoglycemia can lead to symptoms such as:
- Confusion
- Shakiness
- Rapid heartbeat
- Sweating
- Dizziness
- Sleepiness
- Low energy
- Nausea
- Blurred vision
Can intermittent fasting reverse diabetes?
It is highly possible that intermittent fasting reverses diabetes as it involves different kinds of health-beneficial habits. Furthermore, it helps in weight loss, and people with type 2 diabetes no longer need to use insulin who are using it regularly. Intermittent fasting also helps in improving body mass index (BMI), HbA1C levels, and waist circumference. As per the current health report, it has also been identified that people with diabetes 2 lost weight within a limited period also stopped using diabetes medicines, and achieved remission. There are various other ways to deal with diabetes causes hence consult with your healthcare professionals before choosing anything related to your health. This is because everyone is different and their body functions differently therefore, find something that works like wonder for you. Nimba nature cure is a one-stop destination for all kinds of health problems. We have a team of therapists and yoga specialists that will guide you through the entire journey of the self-healing process.
What is intermittent fasting?
Intermittent fasting refers to the process where one stops eating and drinking or both for some time and people follow this for various reasons as mentioned below. People might follow this as a religious practice or might as a preparation for a medical procedure. Furthermore, there are some people who follow intermittent fasting to lose weight whereas some attempt to improve their health in some way. This is an eating pattern that involves eating less or not often for a restricted period. This mainly focuses on restricting the timing of when you eat rather than restricting the food you eat.
Types of intermittent fasting diets for diabetes
There are various kinds of intermittent fasting and many have proven beneficial for people with diabetes. Read the below section carefully to find out about some famous intermittent fasting diets.
1. The 16:8 diet
The 16:8 method of intermittent fasting entails limiting your daily eating window to eight hours and observing a 16-hour fast every day. This regimen typically entails foregoing breakfast and all food after dinner. You could eat, say, between midday and 8 p.m.
White advises choosing a schedule that is more accommodating if you want to exercise in the morning rather than this one (see the 14:10 diet). You will still have time to eat after your workout to replenish your energy, though, if you like to work out in the late afternoon or after 5 p.m.
How effective is the 16:8 weight-loss programme, exactly? The (very little) research suggests that it might be feasible. 23 obese men and women participated in a short study that was published in the journal Nutrition and Healthy Aging and followed the 16:8 diet for 12 weeks. Those on the 16:8 diet consumed 350 fewer calories per day, shed a little amount of weight (approximately three percent of their body weight on average), and had lower blood pressure compared to a group that had eaten regularly and not within a predetermined timetable. However, it’s crucial to keep in mind that this was a tiny study and that there isn’t much research on the 16:8 diet in particular, so it’s difficult to conclude that adhering to the 16:8 diet is a definite strategy to lose extra weight.
It’s interesting to note that adhering to this type of food plan might aid in appetite control. A 2019 study published in the journal Obesity found that even though both groups consumed the same number of calories, individuals who only ate during a six-hour window felt less hungry than those who followed a regular eating schedule.
2. The 5:2 method
The 5:2 diet requires you to eat normally five days a week while consuming only 20% of your daily caloric needs on the other two. On days when they fast, men and women should each consume roughly 600 calories. In order to avoid overeating when it’s time to eat again, if you decide to carry out this plan, make sure you fuel up the day before your fast.
Every minute of your life, even sleep, involves calorie burning. When you sleep, your body uses the glycogen that is kept in your liver to maintain steady blood sugar levels. So your body is already accustomed to the effects of fasting, says White.
When energy isn’t flowing from food, the body is built to make up for it, she continues. “The idea behind something like fasting is to extend the time when you’re using your own backup system to power yourself.”
3. Alternate-day fasting
This diet calls for a two-day fast every other week. There are various variations of this strategy, some of which allow 500 calories on fasting days while others urge you to consume even fewer calories, if not none, during such days.
According to White, IF plans that call for a 24-hour fast are more difficult to follow and patients tend to suffer more negative side effects, such as mood swings and hunger. Therefore, only attempt this if you have prior experience with IF and are prepared to keep track of your caloric intake and reduce the intensity of your workouts on fasting days in order to prevent injury.
4. Eat-stop-eat diet
This form of intermittent fasting entails a 24-hour full fast once or twice per week. For instance, you might eat dinner at 6 p.m. and then fast until 6 p.m. the following day. However, you wouldn’t do this more than once or twice weekly.
Remember that going a whole day without eating might be risky in some situations and should not be done lightly. While skipping entire days of meals may seem like a good way to lose weight, it is not a long-term solution.
5. The 14:10 diet
Similar to the 16:8 approach, this one calls for a 14-hour fast followed by 10 hours of eating. With a longer eating window, it’s a little simpler to maintain than 16:8. That said, losing weight is not insurmountable.
According to a 2021 study published in Nutrition & Diabetes, people who followed the 14:10 diet while including wholesome foods and regular exercise lost more weight than people who followed the 12:12 diet. After eight weeks, they also demonstrated a more notable improvement in blood glucose levels.
Given that the fasting phase is brief and closely resembles how individuals typically eat, it can be challenging for some people to maintain this diet and create a calorie deficit. However, if you’re new to IF and want to see how you perform when you have to stick to a strict eating schedule and can’t just munch whenever the desire strikes, it can be a nice way to ease into it. It’s also a fantastic choice if you prefer to work out between 8 and 10 in the morning.
6. The Warrior Diet
The majority of the eating occurs at night on this diet, which is drastically different from the others. Fitness author Ori Hofmekler is the author of the Warrior Diet. It entails consuming only a few tiny servings of raw fruits and vegetables during the day and then indulging in one enormous meal within a 4-hour window at night.
Although there isn’t any specific research on the Warrior Diet, some people may find it more practical because the fasting intervals still allow for some meals. However, the window during which you can eat heavier items is quite brief, and the diet also emphasises paleo foods, making it more restrictive than other IF styles.
Benefits of intermittent fasting
When followed properly, intermittent fasting enables various health benefits for people with diabetes. This helps people in reducing and managing their weight which further reduces the number of diabetes medicines and insulin intake.
Other potential benefits of fasting include:
- Lower blood pressure
- Increased fat oxidation
- Reduced appetite
- Lower oxidative stress
- Improved insulin sensitivity
It is identified in the above blog that intermittent fasting offers various health benefits if followed properly under the guidance of healthcare providers. Visit Nimba Nature Cure as our mantra is very clear: health and healing always come first. We offer the treatment of various diseases through holistic healing approaches and the power of nature. Holistic healing combines natural healing with traditional medicine to heal the person’s emotions, body, and mind. Visit Nimba Nature Cure Village today to know more about naturopathy treatment services and Ayurveda therapies.
These are the notable benefits of doing intermittent fasting:
While some people fervently believe that intermittent fasting will transform your life, those assertions may be a touch exaggerated. However, some data points to benefits of IF. These consist of:
Loss of weight. This has a small asterisk next to it. While studies have linked intermittent fasting to weight loss, there isn’t much evidence that IF is superior to other weight-loss diets. For instance, one meta-analysis indicated that intermittent fasting produced weight loss outcomes comparable to those of a conventional calorie-restricted diet. This study was published in the JBI Database of Systematic Reviews and Implementation Reports. Dr. Céspedes notes that this is “often owing to a reduced window of eating, calorie intake tends to be lower.”
reduced heart rate. Men with prediabetes who intermittently fasted on a 16:8 schedule had considerably reduced blood pressure, according to a Cell Metabolism study.
appetite regulation. It can seem strange that controlling when you eat would be helpful, but studies have shown that IF is associated with less appetite. According to a study in the journal Obesity, those who only ate within a six-hour window experienced less hunger than those in the control group, who maintained a regular eating schedule. Even though both groups consumed the same number of calories, it was still the case.
Tips for intermittent fasting when you have diabetes
Here are some suggestions if you have diabetes and are considering trying intermittent fasting:
- Discuss changing the dosage of your medication or insulin with your healthcare professional. If you try a diet that may have an impact on your blood sugar levels, you may need to alter your diabetes therapy.
- Check the levels of your blood sugar. Check your glucose levels frequently because prolonged fasting might lead to dangerously low blood sugar levels.
- Observe your mood. Many people discover that limiting their food consumption can significantly impact their mood. Keep an eye out for symptoms including impatience, increased worry, and trouble with stress.
- Keep an eye on your energies. You might want to keep this in mind if you’re driving or using machinery because fasting can make you feel tired.
- Maintain a carbohydrate balance. The conversion of carbohydrates into glucose by your body might cause a rise in blood sugar. Try to balance starchy carbohydrates with vegetables and protein in your meals when you aren’t fasting to prevent high blood sugar.
Frequently Asked Questions (FAQs)
Does intermittent fasting help with diabetes?
Yes, Choosing the correct type of intermittent fasting protocol can help with diabetes. It can keep blood sugar levels steady and make insulin work better. Also, it is beneficial for a diabetic who is overweight and wants to lose weight.
How long does it take for intermittent fasting to reverse diabetes?
For optimal results, allow one month. It usually takes between two and four weeks for the blood sugar levels to stabilize. Remission is also possible after one month for those who practice intermittent fasting and fasting at least three times per week.
How long does it take for intermittent fasting to lower blood sugar?
After 8-12 weeks, intermittent fasting can lower fasting blood sugar by about 3-6 percent. But after a month of intermittent fasting, your blood sugar levels should have dropped significantly.
Can a diabetic fast for 16 hours?
Yes, a diabetic individual can fast for 16 hours. It is often referred to as the 16:8 intermittent fasting technique, in which individuals fast for 16 hours and consume food during the eight-hour window. Moreover, 16-hour fasts are suitable for the everyday schedules of the vast majority of diabetics.
