Intermittent Fasting - What's all the hype about?
Intermittent fasting has been getting a lot of attention recently. So you might be wondering is it really worth all the hype? Allow me to fill you in on what the literature says about intermittent fasting and answer some of the questions you might have about it!
What is intermittent fasting (IF)?
In a nutshell, IF is a style of eating where you set timeframes on when you eat and when you don’t eat, aka when you “fast”.
There are different approaches and styles of IF including:
The 16/8 Method: In this method, individuals set an 8 hour period during the day when eating is allowed (ex. 10 am to 6 pm) and a 16 hour period (including the time while you are asleep) where you fast. Note: you can play around with this ratio ranging from 12-16 hour fasting periods. Some ratios of fasting are better for different people. I suggest getting help from a licensed knowledgeable health care practitioner to figure out what length of fasting is best for you.
The 5:2 Method: This style of IF requires you to fast for 2 days a week and eat as you normally would the other 5 days of the week. When fasting on the 2 days you choose, you consume 25% of the calories you would normally eat on the other 5 days.
OMAD (One Meal A Day): The OMAD approach to fasting entails fasting for a 20-24 hour period, one or 2 days a week. For example, if using the OMAD method from Sunday to Monday, you would fast from 6 pm on Sunday until 2-6 pm on Monday.
What is allowed while you are fasting?
When you are IF you are allowed to drink water, tea and coffee with nothing added to it. Sometimes a practitioner may suggest doing a Bulletproof coffee or a spin on a Bulletproof coffee when fasting. Caution - MCT (medium chain triglycerides) oil can cause gastrointestinal symptoms such as abdominal pain and loose stools so I recommend slowly increasing your dose of MCT oil. In addition, Bulletproof coffee is not for everyone. If you have altered gall bladder function or you have had your gall bladder removed, Bulletproof coffee may not be safe for you.
What are some of the benefits of IF?
Research shows IF to be beneficial for several markers of health including:
Weight loss - IF preserves lean body mass and increases fat loss
Improved blood lipid (cholesterol) profiles (showing promise for folks with poor cardiovascular health)
Improves insulin resistance (making it potentially helpful in patients with diabetes and other blood sugar irregularities)
Reduction in inflammatory markers (may help with inflammatory conditions such as arthritis)
Is there anything that I should be cautious of when considering IF?
Every diet, way of eating and nutrition recommendation has its risks and benefits. If you are someone who struggles with your relationship with food (ex. varying types of disordered eating) then IF may not be the best approach to eating for you. Additionally, if you have a history of blood sugar irregularities, you are pregnant or breastfeeding, I recommend getting some guidance from a licensed and knowledgeable health care practitioner.
As with any style of eating or dietary modifications, an individualized approach under the supervision of a knowledgeable healthcare provider is best. Your practitioner should recommend specific IF guidelines based on what your health goal(s) and health history is.
The bottom line: IF can be helpful for weight loss and beneficial for metabolic health. However, IF is not for everyone! Ask your healthcare provider if IF is right for you before starting this approach to fueling.
For more information on the topic of IF check out The Obesity Code by Jason Fung, MD
References:
PMID 27499591
PMID 27810402
