After being diagnosed with type-2 diabetes, Edward (not his real name) did a lot of research, consulted his health coach, and decided to practise intermittent fasting. He was convinced of a number of potential health benefits associated with this activity. Among them:
- Fasting can promote longevity and reduce ageing, attributed to reduced calorie intake.
- Fasting can lead to autophagy, the process used by the body to recycle cells. It is linked to many health benefits, including reduced blood sugar and risk of cancer and heart disease.
- Fasting can increase human growth hormones, which help boost energy, maintain bone density, and retain muscles.
- Fasting can help one get into a state of ketosis, where the person runs on fat instead of glucose.
- Fasting can improve cognitive function and help with weight loss.
Intermittent fasting is to abstain from calories for a certain period. There are many variations but the principle is the same: to only eat during a specific window of time.
After implementing intermittent fasting for a few weeks, Edward has benefited from simpler and more productive days. He works best between 9am and 2pm. By fasting, he doesn’t have to leave the office during lunchtime.
Like all Malaysians, he loves lunch but often feels sluggish after eating a high-carbohydrate meal, making it difficult to get back into work. Fasting has allowed him to be more productive.
Although it took a while to adjust, he now has more energy throughout the day. Edward fills up on water since he doesn’t eat in the mornings, which helps him keep hydrated. If he decides to have a coffee, he only has it black without sugar to increase his focus and reduce hunger.
He makes better diet decisions and has been cooking more during the pandemic as he really looks forward to a hearty dinner every day. On the downside, if he has a high-calorie meal, he has to fast for 20 hours to make up for it.
Edward can now focus for longer stretches of time. He used to feel distracted, fatigued and “hangry” around lunchtime but is now focused throughout the day.
He also used to have a sweet tooth but, after two weeks of fasting, his cravings have reduced significantly. He still enjoys a treat every now and then but doesn’t crave sugar like he used to.
He has stopped snacking at night to extend the length of his fast, although he still allows himself the occasional glass of wine or mug of hot chocolate.
Workouts, especially aerobic exercise, are easier. He’s not as tired as he used to be, and has been able to increase his strength while losing fat.
Edward has lost over 10kg since he started fasting and his entire digestive system feels better. He is less bloated and feels more satisfied after meals.
The only drawbacks are that he sometimes feels pressure to make the most of his eating window, and it is also harder to schedule breakfast or lunch with clients when he’s waiting until 2pm to eat. He also doesn’t have much of a social life anymore as he doesn’t eat out much.
Edward is sharing his story as he has personally benefited from changing his dietary habits. His blood glucose is now well within acceptable levels, and he feels healthier and happier.
He is quick to point out, however, that results can vary for different individuals, so it is important to consult a health coach or dietician before trying out a new eating plan.
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