Intermittent fasting is an eating pattern that has gained popularity in recent years, and for good reason. Many studies have shown that intermittent fasting can help with weight loss, improve metabolic health, and even increase lifespan. However, despite its benefits, many people still struggle to make intermittent fasting work for them. In this article, we will discuss the top two reasons why most people fail at intermittent fasting, as explained by Dr. Pradip Jamnadas, MD in his YouTube video titled "Top Two Reasons Why Most People Fail at Intermittent Fasting."
The food industry and advertising companies have been pushing this narrative for decades, making us believe that we need to eat every few hours to maintain our energy levels and to keep us going throughout the day.
Why Fast?
Before we delve into the reasons why most people fail at intermittent fasting, let's first understand why we fast. According to Dr. Jamnadas, the primary reason to fast is to bring down our insulin levels. Insulin is a hormone that regulates our blood sugar levels by transporting glucose into our cells to be used as energy. However, when we eat frequently, our insulin levels stay elevated, which can lead to insulin resistance, a condition where our cells stop responding to insulin's signals, resulting in high blood sugar levels and an increased risk of type 2 diabetes.
Fasting, on the other hand, causes our insulin levels to drop. When we don't eat for an extended period, our body starts to burn stored fat for energy, which lowers our insulin levels. This is beneficial because when we do eat, our cells become more sensitive to insulin, and our pancreas only produces the necessary amount of insulin to transport glucose into our cells. This helps prevent insulin resistance and keeps our blood sugar levels in check.
Reason #1: Food Addiction
Now that we understand why fasting is essential, let's move on to the top two reasons why most people fail at intermittent fasting. The first reason, according to Dr. Jamnadas, is food addiction. He explains that just like how cocaine and heroin addicts crave their next hit, we, too, are addicted to food, particularly sugar.
Dr. Jamnadas emphasizes that our brains are wired to crave sugar because it stimulates the same part of the brain as dopamine, a neurotransmitter that plays a significant role in pleasure and reward. When we eat sugar, our brain releases dopamine, giving us a temporary feeling of pleasure and satisfaction. However, this feeling is short-lived, and soon after, we crave more sugar to experience that same feeling again.
This addiction to sugar and processed foods can make it challenging to stick to an intermittent fasting regimen. Dr. Jamnadas explains that when we fast, we break the habit of constantly eating and experiencing the temporary pleasure that comes with it. However, this can be difficult for many people, especially if they have been eating a high-sugar diet for a long time.
To overcome food addiction, Dr. Jamnadas suggests practicing conscious feeding. This means only eating when we are hungry and avoiding eating just because we feel like we should or because it's socially expected of us. By consciously choosing when and what we eat, we can break the cycle of food addiction and make intermittent fasting work for us.
Reason 2: Social Indoctrination to Eat
The second reason why most people fail at intermittent fasting is that they have been socially indoctrinated to eat. Society has created this norm where we must eat three meals a day and two snacks. We have been conditioned to believe that if we don't eat at specific times, we will get hungry, and our body will start craving food. However, this is not always the case. The food industry and advertising companies have been pushing this narrative for decades, making us believe that we need to eat every few hours to maintain our energy levels and to keep us going throughout the day.
Dr. Jamnadas emphasizes the importance of conscious feeding. We need to eat when we are hungry and not eat when we are not. We should not feel like we have to eat just because it's a specific time of day or because we are bored or stressed. Eating in this manner is what leads to overeating and, consequently, weight gain.
Fasting and Detoxification
Dr. Jamnadas explains that fasting has many benefits, including detoxification. Our bodies are exposed to toxins and pollutants daily, and these toxins can build up in our bodies over time. Fasting is one of the most effective ways to detoxify our bodies because it gives our digestive system a break, allowing our body to focus on removing these toxins.
Fasting also gives our gut a break, allowing the bacteria in our gut to reset. Our gut is home to trillions of bacteria, and these bacteria play a vital role in our health. They help with digestion, protect against harmful bacteria, and produce vitamins and other essential nutrients.
However, if we are constantly eating, our gut bacteria do not have time to reset, leading to an imbalance in our gut microbiome. This imbalance can lead to a host of health problems, including digestive issues, weakened immune system, and inflammation.
Dr. Jamnadas stresses the importance of eating fermented and bacterial products like yogurt, sauerkraut, and kefir. These foods are rich in probiotics, which help to replenish the good bacteria in our gut.
Fiber Intake
Another essential component of a healthy diet is fiber. Dr. Jamnadas explains that fiber is not for us, but for our gut bacteria. Our gut bacteria thrive on fiber, and a lack of fiber in our diet can lead to an imbalance in our gut microbiome.
Fiber-rich foods include fruits, vegetables, whole grains, and legumes. These foods not only provide essential nutrients but also help to keep us feeling full and satisfied. This feeling of fullness can help to prevent overeating, which is a common problem for many people.
Processed Foods
Dr. Jamnadas also warns against eating processed foods. Processed foods are often high in sugar, salt, and unhealthy fats, all of which can contribute to weight gain and other health problems. Processed foods are also often low in fiber and essential nutrients, making them a poor choice for anyone trying to maintain a healthy diet.
Whole Foods
Dr. Jamnadas emphasizes the importance of eating whole foods. Whole foods are unprocessed or minimally processed foods that are as close to their natural state as possible. Examples of whole foods include fruits, vegetables, whole grains, and lean proteins like chicken, fish, and beans.
Whole foods are rich in essential nutrients and fiber, making them a healthy choice for anyone trying to maintain a healthy diet. They are also typically lower in calories than processed foods, making them an excellent choice for anyone trying to lose weight.
In conclusion, intermittent fasting can be an effective tool for weight loss and improving overall health. However, many people fail at intermittent fasting because they do not understand the underlying reasons why it is effective.
Dr. Pradip Jamnadas, MD, emphasizes the importance of intermittent fasting to bring down insulin levels. He explains that eating frequently produces excess insulin, making the body less sensitive to insulin over time. Dr. Jamnadas also notes that eating frequently leads to addiction-like behavior because of the sugar's effects on the brain's reward center. He suggests conscious feeding, only eating when hungry, and fasting to detoxify the body and reset gut bacteria. He encourages consuming fermented and high-fiber foods while avoiding processed foods to improve the gut's health. Dr. Jamnadas emphasizes the symbiotic relationship between gut bacteria and humans and suggests taking measures to improve one's health, such as maintaining a BMI of 23, measuring blood pressure, and conscious feeding.