Giving you the real scoop.
At Allied Wellness, we know it can be confusing to make health decisions when new nutrition diets and fads are being promoted every day. We want to equip you with the most up-to-date, science based information so that you can make the best decisions for your health. Below you we are going to break down this popular diet for you.
What is Intermittent Fasting?
Intermittent fasting, or IF, is one of many weight-loss strategies that has gained a lot of attention in the health and fitness world over the past several years. It is an eating plan that involves alternating between periods of fasting and unrestricted eating on a regular schedule. All foods are allowed on the diet during unrestricted eating periods. There are several different IF schedules that people can choose from depending on their lifestyle, such as the 16:8 method, which involves alternating between eating periods of 8 hours and fasting periods of 16 hours. IF is most often used as a weight management approach for people looking for an alternative to basic caloric restriction, but it also has been shown to improve other health markers such as lowering cholesterol and blood pressure.
The premise behind the diet is that the human body has evolved to function well for periods of time without food. Our prehistoric ancestors had to survive for periods of fasting because it took so much time and energy to hunt for and gather their food. Fasting has also been used as a spiritual practice in the Buddhist, Christian, and Muslim religions for centuries. A prime example of this is the holy month of Ramadan, during which time Muslims fast from sunrise to sunset.
Is IF Beneficial? Here’s What the Research Suggests
Some studies have concluded that IF is effective in helping people lose weight as well as reducing total cholesterol and triglycerides, improving blood lipids and insulin sensitivity. However, there is no convincing evidence that IF is any more effective for weight loss and improving health than simple caloric restriction. IF results in weight loss because shortening the eating time window usually results in overall decreased caloric intake. Additionally, there is a lack of research on the long-term effects of IF.
IF may be effective for people who prefer to eat one or two larger meals a day rather than several small meals and snacks every few hours. Some people also find it easier to stick to IF as a weight loss method because there are no off-limit foods or food groups during eating periods.
Important Disclaimers
As with any diet that involves caloric restriction, it is common for people to experience side effects associated with hunger, including irritability, and impaired thinking. The fasting stages can also induce feelings of deprivation and obsessive thoughts about food, which can put some people at risk for overeating or disordered eating patterns when food is reintroduced. For these reasons, this diet can be difficult to maintain in the long-term and can result in regaining of the weight that was initially lost.
It is also important to note that this diet is not recommended for certain groups, including:
- People with diabetes
- People with eating disorders
- Pregnant or breastfeeding women
- Children and adolescents
- People prescribed medications that require regular food intake
The Bottom Line
While the current research suggests some positive outcomes associated with IF, there are still many gaps and unanswered questions. High-quality studies are lacking, especially those that assess the long-term health effects and adherence levels. It is very important that you speak with a medical professional before beginning IF or making any change to your eating habits. If you have any questions about this topic, or would like more information on what else you can do to promote a healthy lifestyle, reach out to a Health Coach here at Allied Wellness.
References
Cioffi I, Evangelista A, Ponzo V, et al. Intermittent versus continuous energy restriction on weight loss and
cardiometabolic outcomes: a systematic review and meta-analysis of randomized controlled trials. J Transl
Med. 2018;16(1):371. doi: 10.1186/s12967-018-1748-4. PMID: 30583725; PMCID: PMC6304782.
Diet Review: Intermittent Fasting for Weight Loss. The Nutrition Source.
https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/. Published
May 22, 2019. Accessed June 3, 2021.
Harvie M, Howell A. Potential benefits and harms of intermittent energy restriction and intermittent fasting
amongst obese, overweight and normal weight subjects—a narrative review of human and animal evidence.
Behavioral Sciences. 2017;7(1):4. doi: 10.3390/bs7010004. PMID: 28106818; PMCID: PMC5371748.
Seimon RV, Roekenes JA, Zibellini J, et al. Do intermittent diets provide physiological benefits over
continuous diets for weight loss? A systematic review of clinical trials. Mol Cell Endocrinol. 2015;418(2):153-172.
doi: 10.1016/j.mce.2015.09.014. Epub 2015 Sep 16. PMID: 26384657.
Stockman MC, Thomas D, Burke J, et al. Intermittent fasting: Is the wait worth the weight? Curr Obes Rep.
2018;7(2):172-185. doi: 10.1007/s13679-018-0308-9. PMID: 29700718; PMCID: PMC5959807
