December 27, 2020: Intermittent Fasting
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Intermittent fasting, alternating intervals of extreme calorie reduction with periods of normal eating, has made its way to the top of the trend list in recent years. Proponents of the diet claim it helps shed weight faster than other diets as well as reducing the risk of heart disease. So what are the facts? This week, we’re going to talk about intermittent fasting and the pros and cons of giving it a try.
There isn’t just one way to fast intermittently. Methods include:
Alternate day fasting - On alternating days you either feast or fast
Modified Fasting – 5 days of week normal eating, 2 non-consecutive days restricted to 25% of your calorie needs
Time-restricted fasting – limits food during specific time periods, restricting food for 12-16 hours
Pros
Depending on what variation works for you, research has found benefits to cutting calories through fasting. Studies have shown you can lose weight with intermittent fasting because your body needs fuel, and when you’re not consuming calories, your body will first utilize the stored sugars and then it will start to burn through the stored fat.
Fasting has been found to improve sleep quality. Poor sleep is associated with obesity and a bunch of other health issues. Eating at night and close to bedtime can cause heartburn, indigestion, and restless sleep.
When you’re fasting and you’re not eating at night, your body extends the natural cleansing process which lowers inflammation. Inflammation is directly correlated to heart disease, so intermittent fasting does lower the risk of heart disease. The research found that participants who stuck with the regimen reduced their blood pressure 9%, as opposed to those who followed a balanced diet and saw a 2% increase.
Cons
However, the concern with this practice of fasting and eating is that it is not sustainable. In order to stick with it, you need an incredible amount of self-control because of the low energy, cravings, and habits necessary during certain time frames. It can be difficult not to binge during eating times or graze during non-eating times. It can also be hard not to, essentially, eat back the calories you saved during eating times.
Another downside to intermittent fasting is the hit your social life can take. Most social engagements are centered around food. If your friends invite you to brunch and you’re not eating during the weekend, you either need incredible willpower if you go or miss out completely.
Finding alternatives to these social interactions can be hard. Not to mention if you do find something to do that doesn’t involve food you may be too exhausted to participate. Because of the calorie deficit during these times your energy levels will be lower, and you may not want to exert the energy you do have.
Finally, if you’re already healthy and active and participate in intermittent fasting, there’s an increased risk of hormonal imbalances, especially in women. Women face the potential for irregular periods and possible fertility concerns. Hormonal issues can also lead to lack of sleep, increased stress and thyroid problems.
As with most weight-loss methods there are pros and cons associated with intermittent fasting, but under a doctor’s supervision, and by monitoring your bodily functions, this method could work for you.
Next Sunday, we’ll talk about tips for feeling less tired.
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I hope you have a wonderful week,
Kelly
Kelly Morgan, Ph.D.
Tsirona - www.tsirona.com
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