IS INTERMITTENT FASTING HEALTHY AND IS IT FOR YOU?
Intermittent fasting (IF) has gotten a lot of attention in the wellness world, and there are some who absolutely swear by it. But is it healthy, and is it for you?
For those unfamiliar, there are several types of IF. Here is a breakdown of the two most popular:
One version restricts eating to an 8-hour window. For example, if you eat breakfast at 8am, you should be done with all of your meals and snacks by 4pm. You are not told what or how much to eat; you are simply given a timeframe.
Another version is known as the 5:2 version. This allows you to eat normally (whatever your status quo may be) five days a week, but severely restricts caloric intake to around 500 calories for women and 600 calories for men (~25% of typical intake) during the other two days.
You might be wondering how something so extreme became so mainstream. The appeal of IF comes from its promise of optimal health and increased longevity. Proponents of IF believe that it can do the following:
Improve insulin sensitivity and control blood sugar levels.
When we eat, our bodies turn food into glucose (aka sugar). The glucose gets absorbed into the blood, and the pancreas releases insulin to move glucose into cells. There, it is either immediately used for energy, stored as glycogen for future energy use, or, in the case of excessive intake, stored as fat.
If our bodies are in a prolonged feeding state (read: overloaded with glucose), the pancreas tries to pump enough insulin to clear glucose from the blood. However, at a certain point, the pancreas can’t keep up and eventually stops responding. This is known as “insulin resistance.”
Insulin resistance makes it difficult for the body to control blood sugar levels and if unresolved, can lead to Type 2 Diabetes. There is some evidence to suggest that IF allows the body to recalibrate its sensitivity to insulin and regain control over blood glucose levels.
Increase longevity.
When we think of aging we don’t often think of our bodies aging on a cellular level, but, cell health is key to living a long life. Unfortunately, the byproducts of certain reactions in the body can compromise cell health. When we digest food, for example, we produce compounds called reactive oxygen species (ROS), or free radicals. If these ROS are not stabilized, they can damage the DNA in our cells. Mutated DNA is dangerous because when that cell replicates, it can interrupt normal bodily functions, and if malignant, can turn into cancer.
IF has been shown to maintain cell health in two ways. First, IF reduces the amount of ROS in the body and therefore mitigates the risk of mutating DNA. Additionally, IF promotes autophagy, which is a mechanism whereby cells “clean up” and eliminate any damaged parts of the cell. In these two ways, IF has the potential to promote cell health and increase longevity.
Protect the brain.
When we fast, the body runs out of glucose and uses fat as fuel instead. Fat metabolism produces ketones, which have demonstrated certain neuro-protective effects, such as reducing seizures in epileptic patients and potentially preventing dementia. (Yes, these are the same ketones produced in the Ketogenic Diet.)
Promote weight loss.
IF is correlated with reduced caloric intake and can therefore result in weight loss.
Boost metabolism.
When we wake up and haven’t eaten for a while, our bodies are better equipped to respond to food, break it down, and use it for energy. Therefore, if you contain your eating to the first part of the day, you are better aligning food intake with your circadian rhythm, which has been shown to optimize metabolism.
But here are some things to consider:
Do not expect to lose weight if you are not cutting back on your total intake.
Having unrealistic expectations for a diet can lead to feelings of defeat and self-doubt. It is important to recognize that you likely won’t lose weight if you are simply condensing excessive food intake into an 8-hour window. It has nothing to do with you. It’s just science.
Avoid binge-eating.
Going longer periods without food, which is the essence of IF, can lead to food fantasies and an urge to binge eat. It is important to be wary of this as binge eating is never healthy.
Do not reserve your eating hours to nighttime.
While intermittent fasting can be good for your metabolism when your eating hours are earlier in the day, reserving your intake for later in the day can have the opposite effect. During sleep, the body is in rest and recovery mode, so loading your intake on the backend of the day can disrupt that and be detrimental to your circadian rhythm and metabolism
IF can be dangerous for certain populations.
Diabetics on insulin.
While intermittent fasting may help a pre-diabetic or a diabetic who is not insulin-dependent by restoring insulin sensitivity and reducing blood sugar levels, it can be very dangerous for diabetics who rely on insulin injections to control their blood sugar. This is because insulin doses are aligned with typical eating habits. If you are on insulin and drastically change your eating habits without changing your insulin accordingly, it can cause Diabetic Ketoacidosis, which when left untreated can be fatal.
Pregnant women.
When you are pregnant, you are not only eating for yourself, you are eating for the growing baby inside you. Adopting new, drastic eating behaviors is a bad idea during pregnancy.
People taking certain medications.
If you are on a regimen that requires you to eat when taking your medications, it is important to follow your regimen and not compromise your health by fasting.
People with a history of eating disorders.
Because intermittent fasting promotes rigidity and going a long time without eating, it can be a trigger for people who are recovering from, or have a history of an eating disorder.
Why we prefer the 4Q Method over IF:
The research on IF is very limited.
Most of the research supporting IF is weak, as it involves smaller-scale studies spanning short periods of time. Additionally, most of the studies do not involve humans, so it is difficult to apply those findings to people with total conviction. Once more research is done, we will have a better sense of whether IF is in fact the better way to eat. Until then, the jury is still out.
While people may feel comfortable adopting a diet based on limited data, at The 4Q Method we use an individualized, science-based approach to weight loss that is safe and known to work.
Some of the benefits of IF can be achieved by other, less extreme, dietary changes.
You can regain control over blood glucose and improve insulin sensitivity by choosing the right kinds of carbs, strategically pairing food groups, and scheduling your eating in intervals that help normalize blood sugar levels.
You can stabilize those ROS that contribute to cell stress and aging by eating a diet high in antioxidants.
And you can help prevent dementia by opting for anti-inflammatory foods, such as fruits, vegetables, and healthy fats.
All of these dietary interventions are part of the food recommendations we make here at The 4Q Method, no fasting required.
IF can be socially isolating.
Restricting your eating to such a small window of the day or to certain days of the week can be socially isolating, which can take a toll on overall happiness. While weight loss is important, it should not come with that kind of sacrifice.
At The 4Q Method we believe that lasting change is made when you make changes within the context of your normal life. If eating with family and friends is a part of your life, it should continue to be a part of your life during your weight loss journey.
IF takes the thinking out of food choices, which isn’t necessarily a good thing.
People like IF because it only focuses on when you’re eating and less on what you’re eating, which can give you a sense of food freedom. However, it is important to consider the quality of the diet to ensure optimal health.
Teaching clients to build a balanced meal and snack is one of the first things we do at The 4Q Method. Mastering this not only ensures clients achieve optimal health, but it also gives clients the confidence that they can eat well no matter the circumstance, which is the ultimate food freedom.
Extreme diets, like IF, usually have an expiration date.
Like with most extreme regimens, IF risks being a fad. Anything that can only be maintained in the short-term is not a solution, but rather a cog in the yo-yo dieting machine that leads to diet relapse, weight gain, and frustration.
Instead of jumping into IF as another quick-fix solution, consider making lasting changes, like we do here at The 4Q Method.