Everyone, from nutritionists to celebrities, has been talking about intermittent fasting for a while now. Is it just another diet craze or a sustainable way to achieve your metabolic health and weight loss goals without excessive physical activity? Here is everything we know about intermittent fasting benefits, schedule and side effects.
Intermittent fasting for weight loss: Meaning and scope
A 2019 article published by Harvard Health Publishing explains this trend as a diet plan which leads to continuous calorie restriction by consuming food only at certain windows. The fasting could last up to 12,13,14 or 16 hours, depending on the person’s requirement to maintain body weight. The publication also shines a light on an extreme version of this diet called the 5:2 version.
According to this diet plan, an individual, for the first five days of a week, consumes food normally but drastically reduces their calorie intake in the remaining two days. This creates a calorie deficit, consuming no more than 500 to 600 kilocalories on the fasting days.
Intermittent fasting stresses mindfully reducing appetite and slowing down metabolism.
Hailed as a one-stop-all solution for fitness enthusiasts, recent studies have raised some health concerns associated with it. The March 2024 report published by the American Heart Association (AHA) links intermittent fasting or time-restricted eating with a ‘higher risk of cardiovascular mortality’. Based on this study, the 16:8 intermittent fasting model is not associated with a lower risk of death by cardiovascular failure.
The AHA report claims that those who fast for less than eight hours carry a risk of cardiovascular death as opposed to those who fast for a longer span.
It is also essential to note that the study is currently in the form of an abstract, and full information is yet to be published. The data available from the AHA report is limited at present. Additionally, many studies prove the benefits of this particular type of fasting for improved heart health, longevity and weight loss.
Benefits of intermittent fasting: Why is it so popular?
Intermittent fasting is lauded as a powerful technique to cut down on excess weight and fulfil long-term fitness goals because it has been linked with better heart health, improvement of cognitive function and controlling obesity, according to reports published by the National Center of Biotechnology Information (NCBI) National Library of Medicine (NLM).
According to 1988 research, fasting increases the levels of Human Growth Hormone (HGH), promoting the burning of stored body fat and muscle gain.
This technique is also associated with affecting the process of cellular repair known as autophagy induction in the body. Another 2018 study by the NLM on the subject backs up this claim.
A review in the field of clinical diabetes and endocrinology published in 2021 by the NLM claims that it also results in insulin resistance and blood sugar regulation in the human body.
A 2015 study also underlines this type of fasting is related to changes in gene expression, causing slower ageing of the body. Hence, an increase in human life longevity is one of the miracle benefits widely advertised by people encouraging this method.
How to follow intermittent fasting if you are a beginner
Periodic fasting windows within 24 hours are what most people prefer to follow if they are new to intermittent fasting. It is encouraged that one eats only within eight hours during the day at a stretch and then fast for the remaining 16 hours. For this, one must skip their breakfast and have their first meal post noon or then have a simple early supper and call it a night.
Fasting completely for 24 hours once in a while fasting for two days a week and eating normally for the rest of the week are other methods by which intermittent fasting could be implemented. However, since they are a bit intense methods, one must consult their dietitian before undertaking the routine. Some people also choose alternate-day fasting.
Side-effects on intermittent fasting
The same report by Harvard T.H. Chan School of Public Health cited above quotes Dr Frank Hu saying that though intermittent fasting is linked to good cardiovascular health, improvement of genes and better brain health, its benefits are comparable to any other weight loss technique.
Going hungry for around 16 hours daily or 24 hours occasionally may increase cravings, leading individuals to overeat. It can also lead to mood swings and erratic behaviour because of hunger.
Who should avoid this trend?
It is not recommended for anyone to try this fasting without consulting their medical practitioner first, despite all the human health benefits. This process is necessary to rule out all health concerns like diabetes, blood pressure or any heart condition. Also, those with eating disorders should skip this method.
Those trying to conceive and breastfeeding mothers should avoid intermittent fasting. Individuals with serious health ailments and those who are on regular medications should get permission from their dietitian before embarking on a weight loss journey by opting for intermittent fasting.
Conclusion
Intermittent fasting is not for everyone. Though the results seem promising, one must be mindful of their body and lifestyle before implementing this technique to go left on the weighing scale. Underage individuals and those with health conditions should be supervised by a dietitian if they decide to follow this trend. It is important to find an intermittent fasting schedule which is sustainable, healthy and works for your body on an individual level.
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