Intermittent Fasting: Yea or Nay?
The idea of fasting has been around throughout recorded history. Even intermittent fasting (IF) is not an entirely new concept, first appearing as an obesity treatment in 1915. It, though, has gained significant popularity in recent years as a dietary strategy for improving health and losing weight. But what is it, really? And does it even work? Let’s dive in to find out.
What is Intermittent Fasting?
Intermittent fasting is not a diet in the traditional sense, but an eating pattern that alternates between periods of fasting and eating. It’s not as much about what you eat, but when. There are several popular methods of intermittent fasting, including the 16/8 method, where you fast for 16 hours and eat during an 8-hour window, and the 5:2 method, which involves eating normally for five days a week and restricting calorie intake on the other two. But you can set any schedule according to what fits your goals and lifestyle.
The idea is that, by going long periods without food, our bodies will be forced to use our fat stores for energy. So, the longer you are able to fast, the more fat your body will burn. Of course, going too long without eating comes with its own health risks. Which is why strict hour- or day-based schedules are the norm in intermittent fasting.
This method is especially convenient for those on the go. Breakfast, for example, doesn’t fit into a lot of lifestyles anymore. With intermittent fasting you can set your hours to whatever you want. If using the 16/8 method for instance, you can set your hours of eating from noon to 8 p.m., only eating within that timeframe and allowing you to skip breakfast, which contrary to the popular saying, is no more important than any other meal. Don’t worry. Non-caloric beverages like water and black coffee are allowed during off hours. However, if you’re one who likes to add cream and sugar to your morning joe, you will have to make some adjustments.
During my period of eating, can I eat whatever I want?
Not if you want it to deliver the health and weight benefits you’re after. The allure of IF is not that you can pig out on whatever you want for eight hours a day, but that it allows you to still enjoy a broad variety of food—not having to totally eliminate carbs, for instance. But during your eating periods, you should still focus on being mindful of what goes into your body with a balanced diet and healthy snacks.
Does it work?
Everybody and every body is different. As with all eating regiments, results may vary. But certain studies have shown that there are certain health benefits associated with IF.
Weight Loss and Fat Reduction: The leading reason most people choose IF. Numerous studies have shown that intermittent fasting can lead to weight loss and a decrease in body fat percentage. A review published in the New England Journal of Medicine found that intermittent fasting can be as effective as daily calorie restriction for weight loss.
Improved Insulin Sensitivity: Intermittent fasting may enhance insulin sensitivity, reducing the risk of type 2 diabetes. A study in the journal Cell Metabolism demonstrated that intermittent fasting can lower insulin levels and improve blood sugar control.
Cellular Autophagy: Autophagy is a cellular process that removes damaged components and promotes the regeneration of healthy cells. Research published in Nature Communications suggests that intermittent fasting can enhance autophagy, potentially promoting longevity and reducing the risk of neurodegenerative diseases.
Heart Health: Intermittent fasting has been linked to improved heart health by reducing risk factors like high blood pressure, cholesterol levels and inflammation.
Brain Function: Some new evidence indicates that intermittent fasting could also have cognitive benefits, including improved brain function, memory and mood. According to a study in Molecular Psychiatry, intermittent fasting may stimulate the production of brain-derived neurotrophic factor (BDNF), a protein associated with cognitive function.
Longevity: Some studies performed on animals suggest that intermittent fasting may extend lifespan by promoting cellular repair and reducing the risk of age-related diseases. A study published in Cell Reports showed increased lifespan and improved health markers in mice following an intermittent fasting regimen.
Are there health risks?As mentioned earlier, going long periods without food can impact your wellness. Mild side effects could include dizziness, nausea, loss of sleep, headaches, fatigue, etc. People with certain medical conditions should also use caution with IF, such as:
Pregnant or breastfeeding women
Those with a history of eating disorders
People with type 1 diabetes
Children and teens
The best advice before getting started with intermittent fasting, or any diet/eating schedule for that matter, is to consult your physician to find out if it’s right for your personal health.
And if you decide to try it and need something nutritious and delicious to snack on during your eating window, you know where to find us.
