Is Intermittent Fasting for You?? ...You decide

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Understanding Intermittent Fasting:






                                                                                                                                                        Intermittent Fasting involves the practice of switching between fasting and eating on a regular basis.  Hence the focus is "when you eat."

How can I do this?... you may ask.

Intermittent fasting can be done a number of ways.  Here are a few examples:

  • Eating during a specified eight-hour period and fasting for the remaining sixteen hours.

  • Eating only one meal a day for 2-3 days of the week


  • Alternate-day fasting: alternating days of fasting with days of normal consumption.


  • Eating normally for five days and fasting for two non-consecutive days of the week.






What are the associated health benefits??

Evidence from animal studies and a few human studies suggest the following:

  • Potential for reduction in total cholesterol and LDL cholesterol (bad cholesterol) and triglycerides (Antoni et al, 2017)
  •   

  • Increase in HDL cholesterol (good cholesterol)


  • Reduction of insulin resistance thereby improving control of blood sugar levels (Antoni et al, 2017).


  • Fat loss and changes in body composition


  • 3-7 % reduction in body weight during an 8-week period


  • Potential to reduce inflammation and the risk of breast cancer (Marinac et al, 2015)

Despite these very promising, expected positive health outcomes, high quality research is needed in humans (JAMA, 2021).







Examining both sides of the coin:  Are there potential risks & side effects??

Based on a review of Harvie & Howell (2017), there are potential effects that may be observed in some people who are fasting intermittently:


  •  fatigue
  • poor concentration
  • tendency to overeat when not fasting
  • mood swings
  • irritability
  •  hunger pangs
  • development of poor relationship with food (increased thoughts about food and feelings of lack of control in the presence of food)


Beside checking in with your doctor and/or dietitian/nutritionist, you know yourself best and your personality, goals, and capabilities.   You make that determination: Is this the best weight management method for you??



References:

    Antoni, R., et al. (2017).  Effects of Intermittent Fasting on glucose and lipid metabolism.  Proc Nutr Soc.

Harvie, M et al (2017).  Potential Benefits and Harms of Intermittent Fasting Among Obese, Overweight and Normal Weight Subjects - A Narrative Review of Human and Animal Evidence. Behavioral Sciences 7(1):4  

JAMA Network Open (2021). Intermittent Fasting and Obesity Related Health Outcomes: An Umbrella Review of Meta-analysis of Randomized Clinical Trials.

Marinac, C., et al (2015). Frequency and Circadian Timing of Eating May Influence Biomarkers of Inflammation and Insulin Resistance Associated with Breast Cancer Risks.  PLOS One. 10(8).











Comments

  1. AnonymousJanuary 19, 2023 at 11:21 AM

    Good to know! I have thought about trying intermittent fasting.

    ReplyDelete
  2. AnonymousFebruary 22, 2023 at 4:37 PM

    This could be the answer for some people.

    ReplyDelete
    Replies
    1. Dr. Lorna HylledigFebruary 22, 2023 at 6:25 PM

      Yes, I do agree that this could be and has been the answer for some people. It is also important to be watchful for any adverse effects and make appropriate adjustments as needed.

      Delete

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