Most of you know by now that I am an avid believer in fasting. I have done intermittent fasting 16-8 and 24 hour fasting with much regularity. I have also done 36 hour fasting as well. Recently I challenged myself with a three day fast with much determination however skeptical. It went very well.
I was most hungry and uncomfortable on day three. The last day. I have read Dr. Jason Fung’s book on fasting and it gave me great confidence. I remembered his words, hunger comes in waves, I sipped my homemade beef broth and water and it carried me through.
Before fasting, I felt sluggish, bloated and my left ankle was swollen. After three days I felt better. I lost a lot of water, my swollen ankle went down and my energy went up and it is stable.
According to Dr. Fung our bodies heal when we are fasting.
Is it time for you to consider the many health benefits of fasting. If you are fearful speak with your healthcare team and read Dr. Fung’s book. That said, I decided to pen an article on fasting for your consideration.
If you have type 2 diabetes, intermittent fasting might help manage your blood sugar and weight. However, it requires careful planning and medical supervision to be safe.
What is Intermittent Fasting?
Intermittent fasting means eating during certain hours and fasting during others. The most common methods are:
16:8 Method: Eat within 8 hours (like 11 AM to 7 PM), then fast for 16 hours.
14:10 Method: A gentler 10-hour eating window (like 8 AM to 6 PM).
How It May Help Your Diabetes
Better Blood Sugar Control: Fasting can improve insulin sensitivity, helping your body use blood sugar more effectively.
Weight Loss: Naturally reduces calorie intake, which benefits most people with type 2 diabetes.
Lower A1C: May help improve your 3-month blood sugar average.
Reduced Medication Needs: Some people may need less diabetes medication with better blood sugar control.
Critical Safety Requirements
You MUST Talk to Your Doctor First: Your diabetes medications may need adjustment to prevent dangerous low blood sugar.
Monitor Blood Sugar More Often: Check levels frequently, especially when starting and if you feel unwell.
Watch for Low Blood Sugar Warning Signs:
- Feeling shaky, sweaty, or confused
- Blood sugar below 70 mg/dL
- Extreme hunger or dizziness
If these occur, eat something with carbs immediately and contact your healthcare provider.
Who Should NOT Try This
Avoid intermittent fasting if you:
- Take insulin or certain diabetes medications
- Have frequent low blood sugar episodes
- Have a history of eating disorders
- Are pregnant, breastfeeding, or under 18
- Have type 1 diabetes
Getting Started Safely
Step 1: Get medical approval and medication review.
Step 2: Start with a 12-hour eating window (7 AM to 7 PM).
Step 3: Monitor blood sugar closely, especially before and after fasting periods.
Step 4: Only shorten eating window if blood sugars are stable and doctor approves.
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What to Eat During Eating Hours
Good Choices:
- Lean proteins (chicken, fish, beans)
- Non-starchy vegetables
- Whole grains in moderation
- Healthy fats (nuts, avocado)
- Low-glycemic fruits (berries)
Avoid:
- Sugary drinks and snacks
- Refined carbs (white bread, pastries)
- Large portions that spike blood sugar
Common Side Effects
Low Blood Sugar: The biggest concern. Always carry glucose tablets.
Hunger and Fatigue: Usually improve after 2-3 weeks as your body adapts.
Headaches: Often from dehydration. Drink plenty of water.
Working with Your Healthcare Team
Schedule more frequent check-ins when starting. Your doctor may need to adjust medications as your blood sugar improves. Consider working with a diabetes educator familiar with intermittent fasting.
The Bottom Line
Intermittent fasting can help manage type 2 diabetes through better blood sugar control and weight loss. However, it’s not suitable for everyone and requires medical supervision.
Safety comes first. Never start without your doctor’s approval, especially if you take diabetes medications. Monitor your blood sugar carefully and stop if you experience concerning symptoms.
The best eating plan is one that’s safe, sustainable, and helps keep your blood sugar in a healthy range while fitting your lifestyle.
Dr. Jason Fung, MD., “The Complete Guide To Fasting” Read this before fasting of any kind.
