Although there are many claims that this eating pattern is healthy and an effective way to lose weight, those who contradict it, say that it may be unsustainable. However, it does have its benefits as well.
Intermittent fasting cycles between fasting and eating periods. It focuses on limiting the eating periods to 6-8 hours of the day, while fasting for 16-18 hours a day.
It is rather a conscious way of skipping meals and sticking to a set pattern of eating.
There are other types of intermittent fasting, where you fast for 24 hours once or twice a week, limiting the calories to 500-600 calories a few days a week, while eating normally the other days.
It has proven to be effective not just in case of weight loss, but few studies also show that it helps lower blood sugar levels, decreases cholesterol while boosting metabolism.
How does it work?
Restricting meals to a stringent time window, decreases the caloric intake, which helps in weight loss.
There is a significant increase in norepinephrine hormone which boosts metabolism while enhancing calorie burning.
Health benefits of intermittent fasting include:
Improves heart health by reducing cholesterol levels.
Helps with blood sugar control.
Increases metabolism and growth hormone levels.
Helps with hormonal imbalance and regulates periods. However, excessive fasting and irregular meal timings can cause reverse effects. That is why, 14 to 16 hours of fasting per day, is ideal to keep the hormonal levels under control.
Your body operates differently in relation to the two windows i.e., fasting window and feasting window.
When you eat, your body burns the readily available energy from the food that you just ate, instead of the fat, that is stored.
When in fasting state, due to lack of readily available energy, your body turns to the next stored form of energy i.e., fat.
Your body’s energy consumption depends on insulin production. If your body is sensitive to insulin, you can very efficiently use the energy from the foods you eat.
During fasting, glycogen levels are depleted. When paired with exercise, the levels are lowered further increasing the insulin sensitivity, which ensures more efficient use of the meal following the work out.
Growth hormone is usually produced at elevated levels during fasting. When this is paired with low insulin levels and increased insulin sensitivity, a prominent muscle gain with fat loss is seen.
How to do intermittent fasting?
It is important to follow the good old saying – “Eat breakfast like a king, lunch like a prince and dinner like a pauper” – Have bigger meals in the early hours of the day and as the day proceeds, reduce the amount of carbohydrates and calories you add into the diet.
Include small meals throughout the eating window to keep your metabolism going.
Patterns of intermittent fasting:
16/8 plan – fasting for 16 hours and eating window of 8 hours is typically seen in this pattern.
24-hour plan – you occasionally skip eating for 24 hours i.e. if you have dinner at 8pm, you will skip breakfast and lunch, then directly have dinner at next day 8 pm. This can be done once or twice a week.
One meal a day – occasional calorie restricted days, where you eat only 500 – 600 calories a day, once or twice a week.
However, it is not the best choice for everyone, especially, people with chronic diseases, children, breast-feeding and pregnant women.
Also, people who are diabetic should consult their physician or the diabetologist before proceeding with intermittent fasting as prolonged fasting can lower blood sugar levels drastically and can interfere with the medication.
Intermittent fasting, however, is not a good long - term strategy to follow in weight management. The prolonged tied hours of eating could slow your metabolism, leading to excess weight gain.
Diet practitioners say, after you lose weight, it is advised to slowly broaden the eating window to 12 hours to avoid regaining back the lost weight.
Many studies show that intermittent fasting works best for men comparatively to women because of the adverse effects it has shown in women.
Stress issues, metabolic disturbances are some of the prominently seen negative effects in women.
Intermittent fasting must be stopped by women if they observe:
Insomnia
Hair fall
Dry skin and acne
Delayed healing of wounds
Mood swings
Heart palpitations
Avoid intermittent fasting if:
You are pregnant.
You have a history of eating disorders/ any illness
You are immensely stressed
You have insomnia
You never followed diet/exercise
You are on medication
Have acidity issues
All said, intermittent fasting done, in the right way under proper guidance, for a short span can be helpful. However, consult your dietitian if intermittent fasting is for you or not.
References:
https://www.precisionnutrition.com/intermittent-fasting-women
https://www.healthline.com/nutrition/does-intermittent-fasting-work#downsides
https://www.ncbi.nlm.nih.gov/pubmed/23332541#maincontent
https://www.ncbi.nlm.nih.gov/pubmed/2405717#maincontent
https://www.ncbi.nlm.nih.gov/pubmed/2405717#maincontent