What You Need to Know About Intermittent Fasting

“Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesn't specify which foods you should eat but rather when you should eat them.”

-Healthline.com

I’m pretty used to getting questions about my opinion on certain trends. ultimately, “diets” are not one size fits all. Of course, there are trends/plans I lean towards and some that I don’t necessarily encourage, but at the end of the day I acknowledge that we all have different preferences — especially surrounding food. Intermittent fasting (IF) is one of the current nutrition/diet trends, so I’m here to present some of the data that’s out there about the potential benefits or risks. Keep in mind, I’m not yet a certified nutritionist nor a registered dietitian; I’m simply consolidating current research & articles into one place.

The thought process behind this particular plan is that historically, mankind used to have to fast for long periods of time between meals whether they liked it or not. They didn’t have freezers and refridgerators full of food in the middle of their houses like we do now; they had to gather and hunt for their food. So, to put our bodies through periods of intentional fasting isn’t necessarily against our biology. Our bodies are designed to store energy when we aren’t able to obtain energy from food (and that was when portion sizes were much smaller and their activity levels were far higher than our technology-saturated society). I don’t recommend intentionally depriving yourself of nourishment for prolonged amounts of time, though, because that’s not the goal.

I feel like to call Intermittent Fasting a diet isn’t very accurate – it’s more of an eating pattern since you’re not told what to eat, just when & how much. Below are the most common variations per Healthline:

• The 16/8 method: it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9pm. Then you fast for 16 hours in between.

• Eat-Stop-Eat: fast for 24 hours, 1-2 times a week, for example by not eating from dinner one day until dinner the next day.

• The 5:2 diet: consumption of only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.

• Alternate-Day Fasting: fast every other day — some plans allow for 500 calories on fasting days.

• Warrior diet: eat small amounts of raw fruits/vegetables during the day, and then one huge meal at night. Essentially, you fast all day and feast at night within a four-hour eating window.

• Spontaneous meal skipping: simply skip meals from time to time, such as when you don’t feel hungry or are too busy to cook and eat.

According to Monique Tello, MD, MPH (via Harvard Medical School) “the entire idea of intermittent fasting is to allow the insulin levels to go down far enough and for long enough that we burn off our fat.” By cutting out snacking between meals, our insulin levels should lower enough to allow sugars to be used as energy instead of stored as fat. Of course, the primary goal is usually weight loss, but it also offers benefits on hormonal & cellular levels, as well (ie: increased human growth hormone, increased cell repair, increased metabolism, and changes in gene expression related to longevity & disease protection – via Healthline). John Hopkins Medicine states that it’s been shown to help with thinking & memory, heart health by improving blood pressure and resting heart rates, physical performance, diabetes and obesity, and tissue health.

Clearly there are a lot of benefits to intermittent fasting — but There are studies that show that it might not be as beneficial for certain groups. Intermittent fasting should not be practiced in children younger than 18, pregnant or breastfeeding women, individuals with diabetes/blood suggar problems, or those with a history of eating disorders (John Hopkins Medicine).

Here are some of my thoughts on it:

• Many of us already intermittently fast without realizing it (ie, sleeping for 8 hours and then breaking our fast first thing in the morning)

• Intermittent fasting seems to reinforce the idea of only eating when you’re hungry — You don’t need to eat on a schedule if your body isn’t giving you that feedback

• when you break your fast, that doesn’t mean it’s a caloric free-for-all. While intermittent fasting is more of a “when” diet, not a “what” diet, Your food choices should still be nutrient dense. Caloric & nutrient needs still play a part in fasting plans! it’s still important to eat plenty of fruits and veggies, fiber, healthy protein & fats, and avoid sugar, refined grains, and processed foods.

• Following an intermittent Fasting plan does not negate the importance of proper hydration, exercise, and sleep hygeine on our overall health.

Another thing to keep in mind is that, so far, most studies surrounding intermittent fasting have been short-term (some of which were done using labratory animals). Researchers have also stated that “Many people will experience hunger, irritability and a reduced ability to concentrate during periods of food restrictions” within the first few weeks of starting an intermittent fasting plan (NY Times). As with any diet, go through the process of educating yourself using credible sources, turning to a trusted healthcare professional or dietitian, and exercise caution. Just because a certain plan worked for your friend or your family member does not mean that it has to work or be a perfect fit for you. Take your current and/or desired lifestyle into consideration when you contemplate starting a diet plan of any sort. Regardless of if you’re implementing a specific plan into your routine, when it comes to nutrition, the quality of the nutrients you consume is ultimately what is most important.