The good, the bad, and the science behind intermittent fasting
What's the story
Food is the source of energy for your body, much like fuel for a vehicle. One eating approach that has gained much attention lately is intermittent fasting.
But is it a smart dietary strategy, or just a fad? How does it work, and should you consider it?
Let us look at its benefits, downsides, and key facts before you decide.
Definition
What is intermittent fasting?
It typically involves alternating between eating and fasting periods. While fasting, you limit food intake, prompting your body to utilize stored energy.
There are different types of intermittent fasting, like 16-hour fasts/8-hour eating windows, or five-day regular eating and two-day limited calorie intake.
The goal is to increase meal gaps, potentially encouraging the body to use stored fats for energy, to aid weight loss.
Weight loss
Pro: Helps in burning fat
Intermittent fasting's major benefit lies in improving body composition.
Weight loss becomes achievable by consuming fewer calories during fasting periods.
When fasting, your body exhausts stored sugars for energy and then turns to fat reserves. This shift triggers the burning of fat stores, subsequently leading to a reduction in overall body fat.
As fat stores are utilized, body fat decreases, thereby aiding weight loss.
Disease risk
Pro: Helps with disease prevention and lowers disease risk
Intermittent fasting can help lower the chances of heart problems, several studies note.
Besides helping with weight management, it also helps in controlling diabetes, cholesterol levels, and blood pressure, essential factors in disease risk reduction.
And, it affects how long you sleep, which can lead to decreased blood sugar levels and reduced inflammation, addressing key factors associated with such chronic diseases.
Brain well-being
Pro: Boosts brain health
Intermittent fasting triggers a process known as autophagy.
During this process, your brain takes out the trash that builds up during the day. This self-cleaning mechanism plays an important role in detoxifying the brain, eliminating old and dysfunctional cells, and effectively clearing away cellular debris.
Through this, autophagy contributes to maintaining the brain's health and functionality, potentially supporting cognitive well-being in the long term.
Sustenance
Con: Sustaining intermittent fasting can be challenging over time
Maintaining intermittent fasting over an extended period can pose challenges.
It involves alternating between periods of not eating and eating within specific timeframes.
However, the extended periods of zero calorie intake can be demanding due to factors such as diminished energy levels, persistent cravings, established habits, and the required discipline to adhere to strict eating schedules.
Social life
Con: Might affect your social life
Intermittent fasting can impact your social life since many social interactions revolve around food and beverages.
When you are fasting, resisting indulgence or finding alternatives becomes necessary to maintain your regimen while staying socially engaged. This challenge requires willpower and planning.
Also, fasting can be tiring. Lower energy levels during fasting might make you want to rest instead of socializing.
Adverse effects
Con: Higher likelihood of adverse health effects
Intermittent fasting poses a potential risk of negative health outcomes, particularly for those who are already active or lean. This group of people might experience hormonal imbalances as a consequence of intermittent fasting.
For women particularly, this could result in irregular menstrual cycles and fertility concerns.
For everyone, hormonal imbalances might lead to problems such as insomnia, heightened stress levels, or thyroid issues.
Conclusion
The bottom line: Should you try it?
Considering the ups and downs of intermittent fasting, the choice to give it a shot or not depends on you.
It's wise to talk to a doctor before attempting, especially if you're on medication or have health issues.
For many, trying a 16-hour fasting window is a pretty safe bet. Remember, everyone is different, so find the fasting rhythm that clicks well with you.