You may be familiar with the term intermittent fasting (IF). You may be practicing it yourself, or a friend or relative may be participating. But is a fasting diet right for you?
Intermittent fasting has skyrocketed in popularity in recent years. Its proponents include scientific researchers who have demonstrated its effectiveness in achieving and maintaining a healthy weight and improving chronic disease.
However, intermittent fasting is also controversial, with a growing number of detractors who argue that the practice is not necessary or sustainable, and may even be harmful.
This article details what intermittent fasting is, the most common types of IF, and the evidence showing the benefits and drawbacks of intermittent fasting.
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What is intermittent fasting?
Intermittent fasting is a type of eating pattern that restricts the intake of food (or foods and drinks that contain calories) for a period of time. This puts the human body into a fasting state and causes significant metabolic changes.
During long-term fasting, glucose (carbohydrate), the main energy source, decreases and eventually becomes depleted. The body then compensates for this loss by “switching” to using fat sources such as fatty acids and ketones for fuel. Utilizing fat for energy can lead to fat loss, which is why intermittent fasting is often a popular diet method for people aiming to lose weight.
Although IF has some similarities to the ketogenic (keto) diet, which metabolizes fat instead of carbohydrates for energy, intermittent fasting and keto are not considered the same diet.
The main types of intermittent fasting are:
There are multiple ways to adhere to the IF diet model. Types of IF include restricting eating times each day, alternating fasting and non-fasting days during a standard week, and participating in religious fasting.
Intermittent fasting usually does not have specific rules or meal plans for non-fasting days/eating periods, but often Recommendation Monitor your calorie intake for this day.
Time-restricted fasting (TRF):
This approach to intermittent fasting involves eating a typical day’s worth of meals within a specific time frame.
The most well-known example is the 16:8 law. This method involves eating for eight hours (skipping breakfast and eating between 11 a.m. and 7 p.m., etc.) and spending the remaining 16 hours of his life fasting.
Time-restricted fasting may be suitable for people whose eating schedule closely matches an eight-hour window.
Alternate day fasting (ADF):
This intermittent fasting pattern alternates full days of fasting with days of no food or drink restrictions.
The strict ADF model does not require caloric intake on fasting days (although non-caloric beverages such as water, black coffee, and tea are allowed). However, some models limit calorie intake to 25% of dietary requirements.
Eat-Stop-Eat is a popular alternate-day fasting-style diet that involves 24-hour fasting periods once or twice a week.
Modified intermittent fasting:
Modified IF is a slightly less strict version of alternate-day fasting, consisting of a longer series of non-fasting days and calorie restriction on fasting days.
A common example is the 5:2 method, where participants eat and drink without restriction on five days of the week and restrict themselves to 500 to 600 calories on the other two days.
Religious fasting:
Fasting periods have been practiced by many religions around the world for thousands of years.
On Yom Kippur, a Jewish holiday, fasting begins at sunset, and eating and drinking is prohibited until sunset the following day.
Many Muslims spend the holy month of Ramadan, which usually lasts 29 to 30 days, fasting during the day and resuming eating and drinking after sunset.
Benefits of intermittent fasting
There is scientific evidence It suggests that intermittent fasting has a positive impact on health. Although IF is most widely known for its effects on weight loss, research has also shown its positive effects in managing diabetes, reducing inflammation, and potentially preventing cancer and cognitive decline.
1. May support diabetes
Research shows that intermittent fasting diet patterns can lower blood sugar and insulin levels and even reverse insulin resistance (when cells don’t respond to insulin), a hallmark of type 2 diabetes. Shown.
a 2017 pilot study Adults with type 2 diabetes who participated in a two-week IF intervention had significant improvements in both morning and postmeal blood sugar levels, and the majority of participants expressed an intention to continue intermittent fasting after the study ended. I discovered that. Conclusion.
Muslim men and women with type 2 diabetes who fasted during Ramadan were found to have significantly improved health. Hemoglobin A1C levelblood glucose measurements over a 3-month period.
2. May reduce inflammation
Inflammation is a common risk factor for many serious diseases. Both animal and human studies have shown that periods of fasting contribute to reducing systemic inflammation.
Mice fed TRF (time-restricted fasting) have measurable Reduced overall inflammation.
a 2015 survey They found that women who fasted for longer periods of time had lower levels of C-reactive protein, a marker of inflammation. The study results also showed that reducing inflammation may subsequently reduce the risk of breast cancer.
3. Possibility to support cancer patients undergoing chemotherapy
Repeated intermittent fasting may prevent cancer cells from growing and maintain healthy cells during chemotherapy treatment.It has been found that short-term fasting has the following effects: stop tumor growth In mice and humans, fasting for 48 to 72 hours before chemotherapy and 24 hours after chemotherapy had fewer side effects from treatment.
4. Brain health
Intermittent fasting has also shown positive effects on neurological health, including improving memory problems. delay onset Brain damage associated with aging.
It is worth noting that most of the current research on IF speaks to short-term effects, and further research is needed to determine whether intermittent fasting is similarly beneficial in the long term. .
Concerns about intermittent fasting
Some people express concerns that intermittent fasting cannot be practiced on a regular basis, or question whether restricting meal times or calories is justified.
1. Potential side effects
Intermittent fasting is logistically difficult to implement in a busy life and can cause physical and/or mental discomfort.potential Side effects of IF include:
- headache
- lethargy
- mood swings
- dizzy
- Polyuria (excessive urination)
2. Eating disorders
The restrictions introduced by IF eating patterns can be harmful to people with eating disorders or a history of eating disorders.
Recent study in Clinical diabetes endocrinology We found that women and young people may be at higher risk for disordered eating behavior due to IF.
another study It was found that college students who followed a low-carbohydrate diet combined with intermittent fasting had higher levels of bulimia and food cravings compared to students who did not diet.
3. Not appropriate for these groups
IF also affects people who have low blood sugar or blood pressure, who take certain medications (such as those that must be taken with food), who are pregnant, breastfeeding, or trying to become pregnant. may also not be suitable.
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Pros and Cons of Intermittent Fasting: Key Points
Research supports the benefits of intermittent fasting, including maintaining a healthy weight, improving blood sugar and insulin resistance, and reducing inflammation. Most of these studies report short-term benefits.
Some people may be able to achieve balanced nutrition by following an intermittent fasting diet pattern like the 16:8 method.
While intermittent fasting can be effective for some people, it can be physically and mentally damaging for others, so it’s important to avoid strictly defining intermittent fasting as good or bad. is difficult.
However, maintaining IF long term can be difficult for many people. Additionally, IF diets can lead to unhealthy behaviors such as eating disorders and possible nutritional deficiencies if participants do not regularly consume enough or a variety of foods. .
While intermittent fasting can be effective for some people, it can be physically and mentally damaging for others, so it’s important to avoid strictly defining intermittent fasting as good or bad. is difficult. At the end of the day, it’s important to be aware of what’s realistic for you and not feel shame or embarrassment if a fasting diet doesn’t suit you.
All information contained is not intended for therapeutic or diagnostic purposes. Always consult your health care provider if you have medical questions and before starting or changing any diet, supplements, and/or exercise regimen.
