The Skinny On Intermittent Fasting

WHAT, WHY, HOW

Intermittent fasting, sometimes referred to as cyclic fasting, may be a more comfortable way to benefit from the positive effects of fasting without the discomfort. It’s a valuable way to improve overall health and has been used for centuries. In recent years, intermittent fasting has grown in popularity as more research discovering new benefits emerges.

Various claims are made about the benefits of intermittent fasting including weight loss, improvements to metabolic health, and extended lifespan.

Does scientific evidence support these statements?

A study from 2016 on Cell Metabolism called “Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan,” explains how fasting allows humans to rely less on glucose stores for energy and instead on ketone bodies and fat stores. As a result, we train our bodies to become fat burning machines. Additionally, “both intermittent and periodic fasting result in benefits ranging from prevention to the enhanced treatment of diseases.” (Longo & Panda, 2016)

Extensive research suggests intermittent fasting functions in two different ways to improve various facets of health.

1. Intermittent fasting results in lowered levels of oxidative stress to cells throughout the body.

2. Intermittent fasting improves the body’s ability to deal with stress at a cellular level. “Intermittent fasting activates cellular stress response pathways similar to very mild stressors, acting as mild stimulants for your body’s stress response. As this occurs consistently, your body is slowly reinforced against cellular stress and is then less susceptible to cellular aging and disease development” (Mattson, M.P., & Wan, R. 2005).

Benefits of intermittent fasting include:

1. Weight loss – increase fat burning and weight loss by training your body to use stored fat as fuel.

2. Improved blood sugar – helps significantly reduce blood sugar levels, especially when fasting for 16 hours daily for two weeks.

3. Heart health – may increase good HDL cholesterol while reducing bad LDL cholesterol and triglyceride levels.

4. Reduced inflammation – longer periods of fasting at night may result in a decrease in markers of inflammation.

5. Brain health – animal studies have shown improvements in cognitive function and protected against memory changes and learning function.

6. Decreased hunger – the hormone responsible for satiety, called leptin, is produced by fat cells to signal when it’s time to stop eating. Lower levels of leptin could translate to less leptin resistance, less hunger and potentially even more weight loss (Axe, J, 2018).

With its rise in popularity, several different types or methods of intermittent fasting have been created. While all methods are effective, the method depends on the individual.

The most common types of intermittent fasting include:

1. The 16/8 method – fast daily of 16 hours with an eating window of 8 hours where one can fit in 2 -3 or meals. A study determined that this method showed a significant reduction in fat stores while retaining muscle mass and strength.

2. The 5:2 method – also known as the fast diet involves consuming 500-600 calories for two days then eating regular meals the other 5.

3. Alternate-day fasting - eat only every other day. On fasting days, eat little to no food at all (typically around 500 calories). On non-fasting days, eat regular healthy meals.

4. The Warrior method - eat only fruits and vegetables during the day and then consume one large meal at night (not recommended for those with sleeping difficulties).

5. Eat-Stop-Eat - pick one or two days out of the week in which to fast for 24 hours, then eat nothing from dinner one day until dinner the next day. On the other days, have normal calorie days.

I personally like the 16/8 method. I stop eating after 5:30 PM then eat breakfast after 9:30 AM. The key is to allow some flexibility. There are times I won’t be able to eat dinner until 6:30 PM. It’s ok to make up for it the next day. This method can also be altered to a 14/10 or 12/12 method.

Keep in mind, your regular, non-fasting, meals should be healthy, nutrient and micro-nutrient rich. Low in sodium and sugar. Use healthy fats. During the fasting hours, make sure to stay hydrated.

Proceed with caution

Intermittent fasting may not be for everyone. It’s important to listen to your body. If you suffer from low blood sugar, not eating all day may result in dangerous drops in blood sugar causing symptoms like shakiness, heart palpitations and fatigue. Those with diabetes, should work with their doctor to determine if intermittent fasting is recommended.

Those with eating disorders may find fasting could encourage unhealthy behaviors and trigger symptoms. Children and teenagers that are still growing should not take part in intermittent fasting.

Longo, V. D., & Panda, S. (2016, June 14). Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/.

Mattson, M.P., & Wan, R. (2005). Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. The Journal of nutritional biochemistry, 16 3, 129-37.

Link, R. (2018, May 16). The Benefits of Intermittent Fasting. Retrieved from https://draxe.com/nutrition/intermittent-fasting-benefits/.