Does Intermittent Fasting Work for Weight Loss?
Guide to Intermittent Fasting
Intermittent fasting is a form of dieting that’s been popular for some time, so let’s shed some light on it. This article dives into what intermittent fasting is, how to do it, how intermittent fasting can be beneficial, and ultimately whether or not it’s worth trying!
What Is Intermittent Fasting?
Intermittent fasting is an eating pattern where you cycle between eating and fasting. It ultimately falls into the category of caloric restriction, where in a sense, you are limiting the amount of calories you eat each day.
How to Intermittent Fast
Intermittent fasting comes in variouss forms, including:
16/8 Method
This intermittent fasting method involves fasting for 16 hours each day and limiting eating to an 8-hour window. For example, you might eat between 12:00 PM and 8:00 PM and fast from 8:00 PM until 12:00 PM the next day.
5:2 Diet
With this intermittent fasting method, you consume a regular diet five days a week and restrict calorie intake to 500-600 calories on the other two days. These fasting days are usually not consecutive as it can be difficult to maintain.
Eat-Stop-Eat
This intermittent fasting method involves fasting for a full 24 hours once or twice a week. For example, you might eat dinner one night and then not eat again until dinner the following night.
Alternate-Day Fasting
As the name suggests, this method involves alternating between fasting days and non-fasting days. On fasting days, you might consume only one small meal or around 500 calories.
What Type of Intermittent Fasting Is the Best?
Ultimately, there is no one recommended form of intermittent fasting over another. A lot of that decision will depend on one’s individual goals, lifestyle, and medical consideration. Before going on any of these diets, it is important to speak with your health care provider first.
How does Intermittent Fasting Affect Health of Those Over 50?
You may have heard from your friends terms like “ketones” or “ketogenic state,” so lets dive deeper to understand what exactly is happening to our bodies when we fast.
Glucose is a primary source of energy for the body. When we fast, glucose levels drop, leading to also a decrease in insulin levels, as insulin is typically released to allow our bodies to use up glucose. A decrease in insulin levels then triggers the release of glucose by the liver through the breakdown of stored glycogen. In addition, there is also a breakdown of triglycerides from our fat tissues all as a response to get our starved bodies some energy.
Ketones are produced when the triglycerides from our fat is broken down to fatty acids and then processed by the liver. Ketone bodies are released into the bloodstream and transported to various tissues, including the brain, muscles, and heart, where they can be used as an alternative fuel source to glucose.
In addition to being used as an energy source, ketones help turn on repair pathways as well as anti-inflammation pathways in the body.
What are the Health Benefits of Intermittent Fasting?
Intermittent fasting (IF) has gained popularity in recent years, and some studies have shown various health benefits. However, it is important to know that research is still ongoing and results are variable across different studies. Essentially, these benefits are not guaranteed and rather dependent on the individual. Here are some potential health benefits associated with intermittent fasting:
Intermittent Fasting for Weight Loss and Fat Loss
Intermittent fasting can lead to a reduction in calorie intake, which may promote weight loss. Additionally, fasting periods can increase fat oxidation and metabolic rate, potentially leading to greater fat loss while preserving lean muscle mass.
Intermittent Fasting for Improved Metabolic Health
Intermittent fasting may help improve insulin sensitivity, lower blood sugar levels, and reduce insulin resistance. These effects could potentially lower the risk of type 2 diabetes and improve overall metabolic health.
Intermittent Fasting for Cardiovascular Health
Some research suggests that intermittent fasting may reduce blood pressure, LDL cholesterol levels, and triglycerides.
Intermittent Fasting for Longevity
Some animal studies have shown that intermittent fasting can extend lifespan and increase longevity. While more research is needed in humans, intermittent fasting may induce cellular repair processes and reduce oxidative stress, which could contribute to longevity.
Intermittent Fasting for Inflammation Reduction
Intermittent fasting may help reduce inflammation in the body, which is associated with various chronic diseases, including heart disease, diabetes, and cancer.
Although there are some great benefits stated above, it’s important to reiterate that these benefits are still being studied. Before starting any fasting regimen, please discuss it with your health care providers first.
Intermittent Fasting and Cancer
There has been discussion around the benefits of intermittent fasting and cancer prevention, as well as in cancer treatment. There are some preliminary studies that suggest prolonged fasting in some patients who have cancer is safe and potentially capable of decreasing chemotherapy-related toxicity and tumor growth.
In terms of cancer prevention, research studies suggest a strong link between excess body weight and multiple types of cancer such as post menopausal breast cancer, endometrial cancer, ovarian cancer, and a few others. In addition, obesity is also associated with higher rates of cancer progress, recurrence, and mortality, especially for breast cancer, prostate cancer, and colon cancer.
A Doctor’s Take on Intermittent Fasting
As a primary care physician, my goal has always been to meet my patients where they are at. I have had patients come to me that wanted to try intermittent fasting that I supported that idea. I have also had patients that are on insulin injections multiple times a day that I ultimately counseled against intermittent fasting due to safety concerns.
The goal of weight loss is to seek consistency and lasting changes. I have found that it is extremely hard to be consistent with intermittent fasting and as a result, most people are unable to adhere to it for an extended amount of time. Ultimately, it comes down to seeing how your body feels doing it and making sure you speak with your health care provider to ensure it is safe for your situation.
Mighty Takeaways on Intermittent Fasting:
Intermittent fasting comes in various forms and choosing one will ultimately depend on your lifestyle and medical considerations.
There are some studies showing intermittent fasting benefits cardiovascular health, metabolic health, and weight loss.
Ongoing research is needed to determine if it is beneficial for preventing cancer and for use as a tool during cancer treatment.
Intermittent fasting is not for everyone, and it’s extremely important to speak with your care provider before initiating.
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