“Intermittent fasting, is it right for me?” As intermittent fasting continues to gain popularity as a new diet trend, you may be one of many people asking yourself this question. While research suggests potential health benefits, its status as a fad diet or “quick fix” for weight loss could raise some concerns. If you are interested in learning more about intermittent fasting, our Registered Dietitians answer all your questions in this blog post.
What is intermittent fasting?
The basics
Intermittent fasting is a type of eating pattern that cycles between periods of fasting and eating. These different periods can be split into hours in a single day or in larger time frames over the week, depending on the method of fasting being used.
Intermittent fasting is not like a traditional diet. It does not focus on counting calories or macronutrients (carbohydrates, fat, and protein). Intermittent fasting also does not focus on what foods to eat or not eat. Instead, the diet is based on emphasizing when you are allowed to eat throughout the day.
Let’s dive into the research
People try diet trends with the ultimate goal of improving their overall health. Intermittent fasting has gained popularity for its potential health benefits including weight loss, improved lab values, and improved metabolic health. It’s important to see what the research says regarding potential health benefits and risks before deciding if intermittent fasting is the right for you.
Weight Loss
Weight loss appears to be the main objective for people trying intermittent fasting. Several studies have shown that it can be effective for weight loss in the short term. By restricting the time window for eating, individuals may consume fewer calories, leading to weight loss over time.
Insulin & Glucose Management
Improvements in metabolic health markers such as insulin sensitivity, blood sugar levels, and cholesterol levels, have been associated with intermittent fasting. These improvements may reduce the risk of developing type 2 diabetes and cardiovascular disease.
Additional Areas
Longevity and anti-aging are two of the most recent buzzwords on social media. While more research needs to be done, some animal studies suggest that intermittent fasting may slow down the aging process of cells. Along with that, additional animal studies show that it may potentially reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s disease.
While the research proposes some positive results, larger and more long-term studies are needed to better understand the effects of intermittent fasting on human health. Additionally, individual responses to it can vary, and it may not be suitable for everyone. Therefore, consulting with a healthcare professional before starting is recommended.
What are the types of intermittent fasting?
There are a variety of intermittent fasting methods out there. Each method has its own set of benefits and challenges. The intermittent fasting method that would be the right fit for you will depend on your lifestyle, preferences, and health goals.
16/8 Method
This method of intermittent fasting involves fasting for 16 hours each day and restricting your eating to an 8 hour window. The most common form of this method involves skipping breakfast, typically people will eat their meals between noon and 8 pm.
5:2 Diet
For this approach, a person would eat normally for five days of the week and restrict their calorie intake to 500-600 calories on two non-consecutive days. These fasting days are typically spread out throughout the week.
Eat-Stop-Eat
With this method, you fast for a full 24 hours once or twice a week. For example, you might finish dinner on Sunday and not eat again until dinner on Monday.
Warrior Diet
This variation involves fasting for 20 hours each day and consuming all your calories within a 4-hour eating window in the evening. During the fasting period, small amounts of raw fruits and vegetables, as well as protein shakes, are allowed.
Why does intermittent fasting work?
Intermittent fasting is trending because people have seen results, but does that mean it’s right for you? Intermittent fasting is different then other diets because it affects your metabolism, hormones, and cellular processes in your body.
Calorie restriction
By limiting the time window that you eat, intermittent fasting naturally leads to a reduction in overall calorie intake. This is what we call a calorie deficit and it is what results in weight loss.
Simplicity
For some people, the simplicity of intermittent fasting make it easier to adhere to than traditional calorie-restricted diets. Instead of constantly monitoring food intake, they only have to focus on restricting eating to specific times of the day.
Hormonal changes
Fasting can lead to changes in hormone levels, including increased release of growth hormone and norepinephrine, which can help preserve muscle mass and promote fat loss.
Why does intermittent fasting NOT work?
Research suggests that some people see results from this diet while others do not. Intermittent fasting may not be compatible with certain health conditions, lifestyles, or family life.
Sustainability
The most important thing to consider when starting a new diet is, is this sustainable? Some people find that intermittent fasting is manageable for the short-term, but often stop after a period of time. Along with this, individuals will often gain the weight they lost back after they return to their normal eating pattern.
Family and life balance
Intermittent fasting may not be suitable for someone who has children, or a partner who does not follow this diet pattern. You want to ensure that you are giving your body enough nutrition throughout the day, and it can be hard to manage a busy family schedule with specific eating times. Along with that, someone participating in it may not get to enjoy a meal with their family, depending on timing.
Medical conditions
Anyone with an existing medical condition should consult with a healthcare professional prior to starting intermittent fasting. This eating pattern may not be suitable for someone with type 1 diabetes, pregnant or breastfeeding, chronic stress or adrenal issues, cancer or other conditions that put someone at risk for malnutrition. Additionally, individuals with a history of disordered eating patterns or an eating disorder should not participate in it as it can trigger unhealthy behaviors.
Energy levels
Some people who have trialed intermittent fasting experience decreased energy levels, increased fatigue, and/or difficulty concentrating during fasting hours. If someone is not consuming enough calories to support energy needs, this can affect mood, productivity, and overall well-being.
What are alternatives to intermittent fasting?
Intermittent fasting may not be the right fit for everyone. However, everyone should work towards building a healthy relationship with food, and if interested work towards eating patterns that are sustainable and balanced.
Time-restricted eating
Time-restricted eating is a dietary pattern that is similar to but less restrictive than intermittent fasting. For example, you might choose to eat within a 10-hour window and fast for 14 hours each day.
Balanced meal planning
Instead of adhering to a restricted diet or eating pattern, focusing on finding balance in the foods you eat. Emphasizing a balanced intake of macronutrients can help support metabolic health and promote sustainable weight management. Focus on including a variety of nutrient-dense foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats.
Mindful eating
Practicing mindful eating involves paying attention to your body’s hunger and fullness cues, eating slowly, and savoring each bite. This approach can help regulate appetite, promote healthier eating habits, and improve overall well-being without relying on strict dietary restrictions or fasting protocols.
Intermittent Fasting, is it right for me?
If you still have questions or are interested in a customized nutrition plan, meet with one of our registered dietitians!
