Written by Lauren Campestre, Dietitian & Themis Chryssidis, Dietitian
From Sprout Cooking School & Health Studio
Intermittent fasting (IF) is a fancy way of saying "skipping meals," but it's a lot more complicated than that. There are several different types of IF:
- Time-restricted feeding: This involves limiting your daily eating window to a specific number of hours, typically 8-10 hours, and fasting for the rest of the day.
- Alternate day fasting: This involves alternating between days of normal eating and days of severe calorie restriction or fasting.
- 5:2 fasting: This involves eating normally for five days of the week and restricting calorie intake to 500-600 calories on two non-consecutive days – this equates to only two pieces of toast with peanut butter and a cappuccino!
No matter which approach you choose, the basic idea is the same - you limit the hours in which you can eat, and fast for the rest of the time.
The upside
It wouldn’t be such a hot topic if there weren’t some positives! For one thing, it can be an effective weight loss strategy by helping you to reduce your overall caloric intake. This is the crux of IF – spend less time eating and you will eat less. Some studies have suggested that IF can be just as effective as traditional calorie deficit diets for weight loss. Additionally, there are no rules on what you can eat which can provide some freedom that individuals often lack when on a diet. But that's not all! IF has also been linked to improved insulin sensitivity, reduced blood pressure and lowered LDL cholesterol levels.
The downside
One of the main challenges of IF is going against your natural eating pattern and hunger cues. For some people, it can be tough to stick to the limited eating windows, leading to hunger pains, intense cravings and over-consumption when it’s finally time to eat. When you’re on a strict schedule, navigating social situations can also be tricky - no one wants to be the odd one out at the dinner party who can't eat after 6pm! And remember we said that there are no rules on what you can eat? Well, this may also be a downside! IF may help you to shed some Kgs but it may not improve your overall diet quality. Whilst weight loss can be great for your health in the short term, poor food choices may impact your health negatively in the long term, for example by raising LDL cholesterol levels.
So, should I try intermittent fasting?
Well, that’s up to you! There is no one-size-fits-all approach to weight loss, and adherence is key to long-term success. Whether it’s IF, calorie counting, or something else entirely different, the most important thing is to find a diet that works for you and is sustainable. If you’re unsure of where to begin, consider consulting with a dietitian to help determine what might be best for you. If you’re already engaging in IF, remember - it's okay to indulge in a snack or meal outside of your eating window every once in a while. Life is all about balance, after all!
We would not recommend intermittent fasting for people who have a history of disordered eating or eating disorders, have a medical condition, or use medication that requires food intake.
References
Patterson, R. E., Laughlin, G. A., Sears, D. D., LaCroix, A. Z., Marinac, C., Gallo, L. C., ... & Villaseñor, A. (2015). INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203-1212.
Harvie, M. N., Pegington, M., Mattson, M. P., Frystyk, J., Dillon, B., Evans, G., ... & Howell, A. (2011). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. International journal of obesity, 35(5), 714-727.
Longo, V. D., & Mattson, M. P. (2014). Fasting: molecular mechanisms and clinical applications. Cell metabolism, 19(2), 181-192.
Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition reviews, 73(10), 661-674.
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© Copyright Health Partners. 2024 All Rights Reserved.
Health Partners is committed to providing quality and affordable health care, and we value our members and our obligation to protect your privacy. As part of our responsibility in protecting your privacy, from time to time we review our policies to ensure we are meeting our obligations. We have recently made some updates to our Privacy Policy. Please click here to view the Health Partners Privacy Policy.