Firstly, What Is Intermittent Fasting?
Intermittent fasting is a term to describe a dietary pattern that cycles between periods of fasting, with little or no food and periods of unrestricted eating. There is variation in the fasting period and more than one way to approach it. It has become popular to lose weight and for people to try and manage insulin resistance.
How It Works - Types of Fasting
As mentioned, there are several types of fasting, which split times by hours or days. Generally, you should eat normally during the eating period, with good nutrition choices. Then in the fasting period, be sure to drink water to avoid dehydration.
- The 16/8 plan involves eating only during an 8-hour window, followed by a window of 16 hours of fasting. So, if you finish your meal at 8 pm, you don’t eat until 12 midday the next day. This is also known as time-restricted eating.
- The 5:2 diet is another type of intermittent fasting involving fasting two days a week and eating normally five days a week. On the fasting days, only 500-600 calories are eaten.
- Alternate-day fasting is fasting for 24-hour periods and eating properly the next day. Or a modified version is having just one meal of 500 calories on the fasting day and eating normally the next day.
Intermittent Fasting and Weight Loss
The results from a review of 40 studies that looked at intermittent fasting found that while intermittent fasting was a valid way to lose weight, it was not superior to continuous calorie restriction. However, it does work as a form of weight loss and one main reason is that it reduces the overall amount of food taken in when done properly. Also, some people find it easier to restrict the time they eat than to count calories all the time. So, for some, compliance is easier.
Also, research has shown that while intermittent fasting can reduce weight in the short term, it is not as certain how effective it is in the long term for keeping the weight off. However, there are further benefits to fasting, as discussed below.
Intermittent Fasting and Aging
Intermittent fasting does have other benefits besides weight loss, which may be why it is said to reduce aging. Oxidative stress and inflammation are part of the aging process; intermittent fasting can reduce this. Several studies have shown benefits on health markers such as:
- Reducing inflammatory markers
- Decreasing blood pressure
- Improving blood lipid and cholesterol
- Lowering heart rate
Intermittent Fasting and Insulin Resistance
One study found that although alternate-day fasting had similar effects on overall weight loss to just calorie restriction, the reductions in fasting insulin and insulin resistance were greater in the alternate-day fasting group.
A review of several studies also found that intermittent fasting can reduce the distribution of abdominal (belly) fat in people with obesity and type 2 diabetes as well as an improvement in the control of blood sugars.
Tips To Help You with Fasting
If you decide fasting is right for you, some of these tips will help you stay on track.
- Stay hydrated with plenty of caffeine-free drinks.
- Choose foods well - make every calorie count; if you are allowed some calories on fasting days, make sure they are rich in protein, fibre, and fats. Foods like avocado, nuts, eggs, lentils, or fish are good.
- Avoid focusing on food - have plenty of distractions.
- Rest - don’t make fasting days full of high-intensity exercise.
- Eat high-volume, filling yet low-calorie foods such as popcorn, raw vegetables, and fruit with high water content like melon and grapes.
- Choose healthy, nutrient-rich foods post-fasting.
- Experiment with different periods of time-restricted eating to suit your lifestyle.
It Is Not for Everyone
Intermittent fasting should be avoided by people who require food at specific intervals due to metabolic changes caused by their medications, like with type 1 diabetes. Also, some people may tend to overeat during the eating periods, which defeats the purpose of the exercise, so be cautious of this. The following people should avoid fasting:
- Those with eating disorders (anorexia or bulimia nervosa)
- Adolescents or children
- Breastfeeding, pregnancy
- Diabetes (type 1) who take insulin.
Key Takeaways
- Intermittent fasting is a form of time-restricted eating that can lead to weight loss.
- There are various time frames, 16/8 plan, 5:2, alternate day fasting.
- There are benefits, such as reduced oxidative stress and reduced inflammation.
- Intermittent fasting is good for targeting belly fat.
- Stay hydrated on fast days.
- Check with your health practitioner if this is right for you.
