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‘Fasting’ is defined as the act of abstaining from food or drink for some period of time. But what is this ‘intermittent fasting’ diet trend, and why are so many people jumping on the bandwagon?
The concept of intermittent fasting (IF) has actually been around for centuries, but the idea of implementing it for weight loss is relatively new. The most popular approach to IF is referred to as ‘16:8’, where you allow yourself a window of 8 hours to eat (i.e. 12:00 pm to 8:00 pm), while fasting for the remaining 16 hours. In theory, this approach favours weight loss as you’re skipping breakfast, so you’re inadvertently creating a 500-600 calorie deficit without making a conscious effort to do so, as you typically would be doing with a traditional dieting approach.
The Good
Currently, research is showing positive affects in the human body on a cellular level. Generally, through different metabolic processes, fasting has been shown to shift hormones, making body fat more readily accessible to be used for energy. Some of the key hormonal changes that occur are as follows:
Our levels of Human Growth Hormone (HGH) increase. HGH is a hormone that stimulates cell regeneration, cell reproduction, and stimulates growth [1]. In the context of weight loss, some studies show that levels of GH increase during periods of fasting, which enhances fat loss and muscle gain [1].
Our insulin sensitivity improves. Low insulin sensitivity, otherwise known as insulin resistance, means that are cells aren’t able to absorb as much glucose (sugar) from the blood, which over time leads to high blood sugar levels. If we aren’t careful, this can progress to type 2 diabetes [2]. With IF, the body’s sensitivity to insulin improves, meaning that we need less insulin to help the cells use the glucose in our blood.
But what about the changes on a more macroscopic scale? Apart from altering our hormones to initiate weight loss, the act of skipping your first meal of the day and breaking your fast later on leads to an automatic reduction in calorie intake. This, combined with your body’s improved hormonal ability to utilize fat for energy is what ultimately leads to weight loss.
The Bad
So far all of this sounds wonderful; but there’s always two sides to every coin. If you’re considering IF as an approach to eating, you should also take the following things into consideration:
If you’re a female, implementing IF can potentially negatively impact your menstrual cycle and hormones. We’re not entirely sure how or why this happens, but some women may experience hormonal imbalances leading to irregular periods, irritability, insomnia, increased stressed, or thyroid issues [4]. Pay attention to how you’re feeling if you’re prone to being affected by major shifts in diet and lifestyle.
IF may affect your social life. If the majority of your social interactions involve food, IF might take a bit more planning to make sure you don’t break your fast too late or too early.
Depending on your lifestyle, it may be difficult for you to stick with long term. You may feel irritable without eating, experience low energy or cravings that can derail you from IF.
The Final Verdict
When done correctly, there’s a plethora of scientific evidence to support IF as a safe, healthy method for weight loss. Some of the main health benefits, aside from weight loss include reduced inflammation, improved heart health, anti-aging, and a decreased risk of some cancers [5].
However, IF is not for everyone. If you have any pre-existing health conditions, including diabetes, speak with your doctor prior to implementing IF. Individuals with eating disorders are strongly discouraged from IF.
The good news is, it’s quite easy to implement IF into your life as it doesn’t require you to run to the grocery store to buy all new foods. Here are some important things to keep in mind when starting IF:
You can drink liquids during your fasting period, as long as they do not contain calories. Water, coffee, and tea (without sweeteners, milk or creamers) are fine.
You can take supplements during your fasting period, though it’s often recommended to take supplements with food.
Any weight loss methods will cause some muscle loss. For this reason, it’s important to continue to lift weights (and if you’re not already doing this, it’s a good time to start) and increase your protein intake to maintain muscle.
Just because your ‘eating window’ is smaller during IF, this doesn’t mean you can binge eat during this time. Pay attention to portion sizes and the quality of the foods you’re eating.
If you feel that IF aligns with your lifestyle, it doesn’t hurt to give it a try. With any approach to diet, the best is the one you’re able to stick to long term. If you have any questions, feel free to drop them in the comments below this post!
Best,
Natalie
Source(s):
Growth Hormone. (n.d.). Retrieved 06 17, 2019, from Wikipedia, The Free Encyclopedia: https://en.wikipedia.org/wiki/Growth_hormone
Lillis, C. (2019, March 29). Insulin sensitivity: How to improve it naturally. Retrieved from https://www.medicalnewstoday.com/articles/323027.php
/@fromthelabbench. (2018, June 07). Eating (Or rather, Fasting) Our Way to Rejuvenated Stem Cells? Retrieved from https://medium.com/lifeomic/eating-or-rather-fasting-our-way-to-rejuvenated-stem-cells-e4302a49e597
Intermittent Fasting for women: Important information you need to know. (2019, January 03). Retrieved from https://www.precisionnutrition.com/intermittent-fasting-women
Rocha, N. S., Barbisan, L. F., De Oliveira, M. L., & De Camargo, J. L. (2002). Effects of fasting and intermittent fasting on rat hepatocarcinogenesis induced by diethylnitrosamine. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/11835290
Intermittent Fasting 101 - The Ultimate Beginner's Guide. (n.d.). Retrieved from https://www.healthline.com/nutrition/intermittent-fasting-guide#effects
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