As far as “F” words go, fasting, might invoke unpleasant thoughts of hunger and deprivation. Something we tolerate when we have to for medical purposes, or traditionally as a form of spiritual cleansing.
On the other hand, “IF”, intermittent fasting, might provoke a healthy sense of curiosity. Something we do out of choice in the hope of its proclaimed benefits, that many consider to be ‘a way of life’.
Of course, if you’ve ever delved into IF before, you’ll know it comes in three main timeframes. Explained by Mayo Clinic, these include:
- Alternate day fasting, as the name suggests, eating normally (or a little extra) one day, and limiting food consumption (or eating less) the next day.
- The 5:2 plan, eating normally for five days of the week and severely cutting back on kilojoules (or eating one small meal a day) on the other two days of the week.
- Time restricted feeding (TRF), eating only between certain hours of the day and water fasting for the remainder. For example, eating all meals within an approximate eight hour window, followed by not eating for 16 hours. There are many variations on this model and it may also be referred to as circadian rhythm fasting.
It makes sense that if you’re consuming fewer kilojoules as a result of sticking to any one of the IF models, you’ll lose weight. The question is whether it’s a fad that’s likely to fade?
What experts say
In an article for Harvard Health, Dr. Monique Tello, director of research and academic affairs at Massachusetts General Hospital says she was initially skeptical of this approach to dieting, but “there is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes.”
This is primarily attributed to ‘metabolic switching’, whereby once the body is depleted of glycogen (stored glucose), it switches over to using its fat stores by metabolising ketones (produced by the liver) Dr Tello explains.
But ‘weight’ that’s not all…
An in depth review published in the New England Journal of Medicine that compared decades worth of research on various IF models, further concluded that IF may help to:
- improve metabolism,
- lower blood sugar,
- reduce inflammation,
- clear out toxins,
- and may even boost brain health.
Based on consultations with other experts, Tello recommends that “people use an eating approach that works for them and is sustainable,” adding that if you have a preexisting diagnosed medical condition, it’s advisable to consult with a doctor before attempting to try IF on your own.
Take it slow
Remember that although it’s called a ‘fast’, you might want to slow down on your efforts at the start. Perhaps see if you can go for 12 hour fasting periods for a few weeks at least, building up to longer durations as your body becomes used to it. IF doesn’t seem to be as iffy as its critics may have thought.
At the end of the day, the only way to know if IF will work for you, is to give it a try!
References
De Cabo. R. et al (2019) Effects of Intermittent Fasting on Health, Aging, and Disease. Available at New England Journal of Medicine [online] https://www.nejm.org/doi/full/10.1056/NEJMra1905136
Kadey. M. (2020) How fasting can fast-track your fat loss. Available at Oxygen Mag [online] https://www.oxygenmag.com/nutrition/how-fasting-can-fast-track-your-fat-loss
Michalsen. A. (2019) The Fasting Cure Is No Fad. Available at The Wall Street Journal [online] https://www.wsj.com/articles/the-fasting-cure-is-no-fad-11564676512
Mundi. M. Mayo Clinic. What is intermittent fasting? Does it have health benefits? Available at Mayo Clinic [online] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/intermittent-fasting/faq-20441303
National Institute on Aging (2020) Research on intermittent fasting shows health benefits. https://www.nia.nih.gov/news/research-intermittent-fasting-shows-health-benefits
Tello. M. (2018) Intermittent fasting: Surprising update. Available at Harvard Health [online] https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
Wallis. (2020). How good a diet is intermittent fasting? Available at Scientific American [online] https://www.scientificamerican.com/article/how-good-a-diet-is-intermittent-fasting/