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Unless you live under the hammer, I bet you have at least one friend who swears by intermittent fasting (SI). Or if you're the kind of person who is a big fan of IG celebrities, then you've certainly seen people talking about how much they like the buzzy meal program, from Kourtney Kardashian to the keto devotee, Jenna Jameson.
Basically, intermittent fasting calls for restricting meals at certain times of the day or week. Some plans provide for some windows of fasting (periods during which a person may or may not eat), while others ask people to eat daily, but some days their caloric intake is lower than that of other.
The concept of skipping meals or limiting the amount of food that one eats at one point rings … well, badly. But diet advocates argue that by placing the body in a fasting state for short periods of time, people can potentially boost their metabolism, initiate healthy weight loss, and see the other benefits of intermittent fasting as well. 39, improving cognition and energy and mood.
However, exactly How The diet works well is a hot debate among researchers, says James Mitchell, Ph.D., badociate professor at Harvard T.H. Chan School of Public Health, whose research focuses on dietary restrictions. Many people believe that potential metabolic benefits and weight loss are simply the result of caloric restriction (eating less), while others believe that staying without eating for a fixed period plays a role. And even if people who practice the IF swear by its benefits, they do not speak of the fact that this anecdotal evidence is not fully corroborated by research … for the moment.
So yes, there are many things to unpack with the buzzy meal plan. Here's what you need to know about intermittent fasting before you consider it yourself:
The three most popular types of intermittent fasting are 16: 8, 5: 2 and fasting every other day.
In the fasting 16: 8 (also called Leangains), you limit the consumption to a specific window of eight hours each day, so that you stay essentially fasting for 16 hours a day. You choose your hours. If you like to dine late, for example, you can choose to take your first meal of the day at 1 pm and no longer eat for the next day of 9 pm. No food is forbidden, but the idea is that you should not eat larger meals than you normally would during the eight hours.
"I think this time-limited food paradigm is the one that most respects compliance," says Dr. Mitchell. "It's compatible with a busy lifestyle: get up, skip breakfast, have lunch late and dine with everyone. It's feasible most days. "
In the 5: 2 diet, you normally eat five days a week and reduce your caloric intake to 500-600 calories for two non-consecutive days per week of your choice. The authors of the diet point out that during the five days of "normal" meals, you should eat as if you were not fasting part of the time, and there is no rule about what you can and can not eat. It can be difficult to follow a diet – 500 calories do not go very far in a day, especially if you are active or busy.
The strictest of all is the two-day fast, or ADF. It's like this: you fast every other day, continuously. Some people make complete water fasts, while others choose to eat around 500 calories on fasting days. Because this version of the FI is so restrictive, it is not recommended to most people unless they are consulted by a doctor and dietitian. In addition, studies have shown that during periods of fasting, people generally do not adapt to be less hungry, which makes the task very difficult.
Intermittent fasting can help with weight management, but it is not a guarantee.
Intermittent fasting will likely result in short-term weight loss, as people generally consume fewer calories with this diet, whether or not they follow a form of IS that specifically calls for limited calorie days. "With a diet restricted in time, one can think that one can eat as much as one wants, provided it is in a narrower window," says Dr. Mitchell. "Of course, what's really happening is that people do not usually eat as much – it feels good to think that canbut you really can not, systematically, if you eat during a shorter window. "
However, current research does not support any long-term weight management potential with intermittent fasting. Although a review in 2017 found that a majority of studies reviewed (11 of 17) indicated statistically significant weight loss, none was long-term or large-scale, meaning that their results were not significant. not entirely conclusive. (The longest of these 11 weeks lasted 20 weeks and included only 54 subjects, the shortest one day (one day!) And consisted of 30 people, which, kay). The longest and largest study reviewed in the review lasted six months and included 107 overweight young women … but no significant weight loss results were reported.
In summary, "If the drug helps reduce weight, but it works because in the end it's a low-calorie diet," says Abby Langer, R.D.
The intermittent benefits of fasting for hormones and metabolism are promising, but inconclusive.
Although anecdotal evidence (what you have heard from friends and influencers about wellness) make the IF a miracle solution for improving the health, the research itself is still in its infancy. Since there is no single IS definition (see above with different types of plans), it is up to the individual research teams to define their parameters for different studies. "The researchers did not really compare the different types of intermittent fasting," says Dr. Mitchell. It's hard to find funds for such detailed descriptive studies, he says.
According to Dr. Mitchell, an agreed benefit is that occasional fasting can improve insulin sensitivity, which is essential for metabolic health, diabetes prevention and weight management.
Many other studies on the impact of IFs on hormones have been performed on animals or on very small groups (usually less than ten) of healthy people, which has rendered the results inconclusive. Similarly, a review of the literature published in 2015 found that, while the IF had potential and deserved further study, there was little published data to effectively link this food style to better health outcomes in terms of diabetes. , heart disease, cancer and other chronic diseases. But there are promises: a 2017 study of 100 people found that people who fasted for five consecutive days lose weight, lower blood pressure, and see another improvement in markers for heart disease. l & # 39; age.
With regard to the benefits supposed to stimulate the brain of intermittent fasting? Take those with a grain of salt; published studies were conducted only on animals. However, there is evidence that going from a fast to a back and forth state could improve brain function and help fight diseases.
Although the FI may suit some people, it's certainly not for everyone.
For anyone with a history of eating disorders or eating disorders: "Stay away [from intermittent fasting], "Says Langer. The National Eating Disorder Association (NEDA) lists the history of diets and a negative energy balance (burning more calories than you absorb) as biological risk factors for a eating disorder. "Many people said that their disorder began with deliberate efforts to diet or to limit the amount and / or type of food they ate in the form of dieting." Explains the group. Although FI does not limit food types, it is a form of dietary restriction.
As with any diet, timing is important – if someone is ill or is recovering from an injury, the IF must be put aside. "If you try to treat an injury, it could be beneficial," says Dr. Mitchell. Adequate nutrition, especially protein, is essential for healing. Therefore, whether you are recovering from surgery or letting yourself go lightly, the best thing to do is to eat unrestricted until you get back to normal. The same goes for those who have a pre-existing health problem, such as a thyroid disorder – without nutrients for long periods of time can be riskier for them.
Do not forget either that social isolation can be a problem. "Some days you will end up eating before dinner reservations! Timing can become tricky, "says Langer.
In summary: While we still have a lot to learn about the IS, the potential for weight management and health benefits may be worth it for some people. But given its restrictive nature, it's certainly not a food plan for everyone.
If you are interested in other fashionable diet plans, you should learn about ketogenic diets and Whole30.
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