The Pros and Cons of Intermittent Fasting

Bryanna here!! I wanted to start a mini series on what’s popular or trending in the nutrition world. Diets come and go, just like fashion. I like to call these “fad diets” which are very different from a lifestyle change. “Fad diets” are very different than diets, and I hope something we don’t use.

In all honesty, diet has a negative connotation, as most of us think of diet or dieting in a negative way. So many hear the word diet and think restrictions, low calorie, tasteless foods. But diet is meant to describe ones lifestyle of eating, thus diet can be positive and healthy.

One such new diet, which I do think will be a fad among many but a lifestyle among many as well, is intermittent fasting. What is intermittent fasting?  “Intermittent fasting is an umbrella term for various diets that cycle between a period of fasting and non-fasting during a defined period. Intermittent fasting can also be used with calorie restriction for weight loss.” (source) You don’t necessarily have to have weight loss as your main goal and you can practice intermittent fasting as a long term lifestyle; it can become part of your lifestyle, and not just a fad you try for a few months.

Source

How does it work or look? 

Intermittent fasting can be done in various ways – You can set aside a few times throughout the week or month to fast from a meal or from a food group. For example, some may fast lunch every Tuesday and Thursday or they choose a food group such as meat, sugars, carbs, dairy, wheat, etc to fast from for 1-2 weeks every couple of months. It is intermittent and can be extreme fasting (going 24-48 hours without any food) or just periodically with calorie restriction.

Others fast during set time periods. For example, one may only eat from 8 am – 6 pm and consume no food from 6 pm – 8 am. It is a cycle of periods of eating and periods of not eating. Another approach is to drastically reduce calories on two nonconsecutive days of the week and then eating whatever one likes the other 5 days of the week.

I personally think fasts are a great way to practice self control and detox the body. It’s great to do detoxes / fasts from sugar, gluten and meats throughout the year. However, they can have pitfalls as well, so lets look at both.

 

Pros of Intermittent Fasting: 

• Changes functions of cells, genes and hormones – insulin levels will drop, initiating fat burning; The body induces important cellular repair processes, such as removing waste material from cells; beneficial changes in several genes and molecules related to longevity and protection against disease
• Can help you lose weight and belly fat – one typically eats fewer calories with intermittent fasting (when done correctly and if one is not consuming more calories during other meals to make up for missed calories); fasting enhances hormone function to facilitate weight loss; short term fasting can increase your metabolic rate helping you burn more calories
• Can reduce oxidative stress & inflammation in the body – helps to prevent against aging and development of many diseases
• Fights cancer – Studies show fasting can slow or prevent cancer, while boosting immune system.
• Helps prevent heart disease – Studies show that intermittent fasting can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.
• Good for the brain – Studies show fasting helps increase growth of new neurons & protects the brain from damage.
• Helps you live longer – Studies done in rats have shown that fasting can extend your lifespan.

source

Cons of Intermittent Fasting: 

• It’s not done correctly  – One may fast from certain meals or food groups, or times during the day or week, but their diet is not healthy, thus fasting is not very effective. The calories they choose to eat when not fasting are empty calories, devoid of nutritional value. Fasting a few times a week, but then consuming the standard American diet or eating unhealthy the rest of the week, does not promote a healthy lifestyle.
• Drop out rates – Many who performed intermittent fasting in studies, dropped out as they were not able to sustain the protocol or use calorie restriction.
• To much snacking or gorging at other meals – For some, snacking becomes an issue. Calorie restriction can increase appetite, thus when food is consumed, they eat far more calories than they need or should to make up for lost calories.
• Could lower your metabolism – Lowering your metabolism propels your body into starvation mode, which can result in muscle breakdown for energy instead of fat.
• Energy levels may wain – Some may find they have no energy or lack of energy when restricting calories, which may make it hard to concentrate at work or perform daily activities.  Those who are highly active may find it hard to perform their regular workouts. Calorie restriction results in a loss of food for energy, thus there’s no energy supplied to the cells and muscles, which is needed during workouts.

All and all, fasting should not be used as a means to restrict calories, because one had a bad week of eating or as a means to eat whatever you want the other 5 days of the week because you are restricting calories 2 days of the week. When done correctly, intermittent fasting is beneficial, but it should be paired with a healthy, nutritious lifestyle as well.

Sources: Health Line

Harvard Health

I hope this helps spread some light on intermittent fasting. Stay tuned for my next post on Flexible Dieting, another popular lifestyle.

Let me know your thoughts or questions in the comments!!

Until Next Time Be Whole and Be Fit