Intermittent fasting or “IF” is all the rage with fitness influencers these days. Proponents claim it’s best for just about everything, from fat loss to metabolizing protein, as well as a plethora of benefits. But does it live up to the hype?
What is Intermittent Fasting?
First of all, intermittent fasting isn’t a “diet” as such. It’s an eating pattern where you have certain hours of the day when you eat and other hours of the day when you do not. There are several popular methods of intermittent fasting, but the most common ones include:
- The 16/8 Method: Involves fasting for 16 hours and eating within an 8-hour window.
- The 5:2 Method: Involves eating normally for five days a week and restricting calorie intake to around 500-600 calories on the other two non-consecutive days.
- The Eat-Stop-Eat Method: Requires fasting for a full 24 hours once or twice a week.
- The Alternate-Day Fasting Method: Alternates between days of regular eating and days of fasting or consuming very few calories.
- The Warrior Diet: Involves eating small amounts of raw fruits and vegetables during the day and having one large meal at night, usually within a 4-hour window.
The Science Behind Intermittent Fasting
Proponents of intermittent fasting often cite scientific research to support its effectiveness. So what is the alleged “science” behind intermittent fasting?
- Weight Loss: Weight management is a common reason people use IF. Some studies suggest that IF can lead to significant weight loss and fat reduction. Restricted eating windows naturally reduce daily calorie intake, which can create a calorie deficit, the key to weight loss.
- Improved Insulin Sensitivity: IF may enhance insulin sensitivity. This makes it easier for your body to regulate blood sugar levels. If you are at risk of or already dealing with type 2 diabetes this can make IF attractive to you.
- Enhanced Autophagy: Autophagy is a cellular process where your body breaks down and recycles old, damaged cells. This carries potential health benefits. IF has shown some promise in increasing autophagy, which may play a role in disease prevention and longevity.
- Hormonal Changes: IF can potentially increase the release of growth hormone. Growth hormone has been linked to greater fat loss and muscle preservation.
- Cardiovascular Health: Some research suggests can reduce certain cardiovascular risk factors, such as blood pressure, cholesterol levels, and inflammation.
- Brain Health: Some evidence suggests IF supports cognitive function and brain health by promoting the production of brain-derived neurotrophic factor (BDNF), which is essential for neuroplasticity and overall brain health.
Does It Work? The Pros of Intermittent Fasting
All that science is great, but let’s get down to brass tacks: Does IF really work?
- Weight Loss: Numerous studies show that intermittent fasting can lead to significant weight loss, as it naturally reduces daily calorie intake. This makes it an effective strategy for those looking to shed extra pounds. While you might just be losing weight because you’re eating less, who cares? If it works, it works.
- Simplicity: Intermittent fasting is straightforward and easy to follow. For individuals who aren’t fans of calorie counting, this makes IF an attractive way to lose weight.
- Customization: IF simplicity also makes it very flexible and adaptable for individual preferences and different lifestyles. There are a number of ways to customize it to make it fit your preferences and lifestyle.
The Drawbacks and Considerations
With all this said, there are a number of reasons that IF might not be for you.
- Hunger and Irritability: Fasting periods can be challenging for some people prone to getting “hangry.” This may make it a less sustainable option for individuals with specific lifestyles or eating habits.
- Nutrient Deficiency: IF doesn’t absolve your body of its need to get all the essential nutrients required in a single day. It’s essential to choose nutrient-dense foods during eating windows.
- Disordered Eating: For some, IF may lead to an unhealthy obsession with food, potentially contributing to disordered eating habits. If you have a history of eating disorders, IF is probably not for you.
- Not Suitable for Everyone: Intermittent fasting is probably suitable for pregnant or breastfeeding women, or those with certain medical conditions. Please consult with a healthcare professional before starting IF.
Intermittent fasting is popular and trendy right now, while also being backed by a growing body of scientific research. It offers several benefits, including weight loss, improved insulin sensitivity, as well as potential longevity advantages.
Still, critics will argue that all it’s doing is reducing your caloric intake for the day by effectively making you skip breakfast or some other meal of the day. In the final analysis, it doesn’t really matter what the science says about hormones and insulin: IF can be a great way for people to lose weight, provided that it’s safe. How it actually works might not be important to you.