If you have diabetes, you know it’s a chronic condition that requires constant management. Therefore, you may be looking for an easy-to-implement strategy to help you manage your diabetes, delay or eliminate its complications, and maybe put it in remission. One approach that has gained attention is intermittent fasting (IF). It has expanded in popularity, but is it good for us diabetics?
This article explores how intermittent fasting can be integrated into your diabetic care plan, its potential benefits, risks, and practical tips for getting started with ease and not much bother.
You and your healthcare team can decide if it is right for you.
Understanding Intermittent Fasting
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods to eat but rather when to eat them. While the focus is on when you eat rather than what you eat you are encouraged to follow a nutritious meal plan like the Mediterranean diet.
There are many types of IF plans; The following are the most popular.
- Time-restricted eating: There are no calories consumed for 12 to 20 hours at a time. There is a short window for normal food intake. An example is you may only eat between 11 AM and 7PM and fast the other hours. You may need to juggle the hours to fit your lifestyle.
- Alternate-day fasting: There are no calories consumed for 24 hours every other day, (my favorite) with normal eating on the day in between. If you experience fatigue, headache or low energy, revert to your normal healthy diet.
- Eat stop eat method: There are no calories consumed 1 to 2 days per week. Another favorite of mine.
- Modified fasting: There are a very low number of calories 5-600 consumed 2–3 days a week, and revert to your healthy diet in between. I found this plan the most difficult. It may work for you.
The Science Behind Intermittent Fasting and Diabetes
Intermittent fasting can impact insulin sensitivity and blood sugar levels. Insulin is a hormone that helps cells absorb glucose from the bloodstream. In people with diabetes, especially Type 2, cells become resistant to insulin, leading to elevated blood sugar levels. Intermittent fasting can improve insulin sensitivity, allowing cells to use glucose more effectively and reduce blood sugar levels.
Potential Benefits of Intermittent Fasting for Diabetics
- Can help with weight loss
- Over time may lower your body’s resistance to insulin
- Could reduce complications like heart disease, neuropathy, eye problems
- Lower blood sugar
- Potential reduction in the need for diabetic medication, under medical supervision
- Weight loss, maybe easier to stay on IF than calorie reduction alone
- Improved metabolic markers (cholesterol levels and inflammation)
Let’s chat about the risks
Type 1 vs Type 2 diabetes: Intermittent fasting may not be suitable for all diabetics, particularly those with Type 1 diabetes, or who have other chronic health conditions. See your healthcare team for information.
- Hypoglycemia This is a serious risk. That’s because the brain needs glucose to function. Low blood glucose can cause shakiness, confusion, lightheadedness or, in extreme cases, loss of consciousness. Monitor your blood sugar!
- Dehydration: People with diabetes are predisposed to dehydration because increased blood sugar levels can cause increased urination. Drink more water during the fast.
- Fasting could also lead to hyperglycemia. Another reason to keep an eye on your numbers. Another group to avoid IF is pregnant women, anyone with a history of eating disorders and anyone who is advised by their healthcare team not to.
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How to get started
It is vital to consult your healthcare team. They can help guide you with the appropriate plan and support you as needed.
Choosing the method for you. I wrote about the most popular IF plans. Choose the method that fits your lifestyle. Most start with the 16/8 method because it is simple and easy to follow. You can always expand later. The 16/8 is Fast 16 hours and eat a healthy diet in the 8-hour window.
Before you begin intermittent fasting, you will have to do your research. I strongly suggest you look into Dr Jason Fung. He is a Canadian Nephrologist (kidney doc) who has seen his share of diabetic dialysis patients. He shares his insight on diabetes, remission and fasting. Furthermore, he is experienced, supportive and informative. I got started with his information.
Set yourself up for success by setting realistic and achievable goals. They could be to lose 10 pounds. Reduce your A1C by 1 full point. IF is not a quick fix, but a long-term strategy that can improve your health and well-being.
Tips for diabetics with managing Intermittent fasting
- Monitor your blood sugar level regularly and adjust your food intake according to your readings.
- Work with your healthcare team to adjust your medication dosage as needed.
- Stay hydrated. Drink plenty of water and eat nutritious meals.
- Continue to monitor your carbohydrate intake.
- Have a plan to recognize and monitor signs of hypoglycemia. Know the symptoms and have a plan to address them if this occurs.
My story
I was looking for ways to support me with diabetes. I came across Dr. Jason Fung’s book, “The Diabetic Code.” The more I read, the more enthralled I became. After reading his book, I joined his online community for a year.
I quickly put what I learned into practice and that is where my fasting journey began. Fasting has enabled me to manage my weight and my blood sugar, along with my A1C. My metabolic markers, kidneys, eyes are all good. Fasting will always be a part of my health management program.
Frequently Asked Questions
Q: Can I drink coffee or tea during the fasting period?
A: Yes, you can drink black coffee or tea without sugar or cream during fasting periods. These beverages do not break your fast and can help curb hunger. (I made chicken and bone broth to consume and support me with my 36 hour fast).
Q: How long does it take to see results?
A: Results vary, we are all different. Some may notice improvements in blood sugar levels and weight within a few weeks, while others may take longer.
Q: Can I exercise while fasting?
A: Yes, moderate exercise is generally safe during fasting periods. However, listen to your body and avoid strenuous workouts, especially if you feel weak or dizzy.
Conclusion:
Intermittent fasting has been an ideal way for many with and without diabetes to lose weight, and those with diabetes to manage their blood sugar. It has proven to be an easy, sustainable and inexpensive way to manage your blood sugar. (No buying a food plan because you are fasting). I encourage you to approach intermittent fasting with caution and under medical supervision. That being said, give some serious thought to Intermittent Fasting because it has become a valuable and comprehensive diabetic management tool.
HWB
Resources:
Dr. Jason Fung Youtube channel
Dr. Jason Fung book “The Diabetic Code”
