Are you confused by all the diet FADs out there these days? This makes healthy eating even more challenging because you don’t know where to start. At B.Komplete, we love debunking the most common nutrition myths for our clients so they can feel confident with their food choices! In this blog, we are going over the research on one of the most popular FAD diets, so you can understand the pros and cons and whether this diet would actually work for you. Keep reading to learn more about intermittent fasting!
What is intermittent fasting?
Intermittent fasting (IF) is a pattern of eating that involves a consistent fasting and eating schedule. It differs from traditional diets which typically tell us what we should be eating. Instead, IF focuses on when we should be eating.
There are many different types of fasts:
- Restricting your eating window to just 6-8 hours a day, every day.
- The 5:2 approach involves eating one 500-600 calorie meal two days a week and eating normally the rest of the week.
- Alternate day fasting involves either avoiding food all together or allowing yourself one 500-600 calorie meal every other day. On feeding days, you are allowed to eat however much you want.
- A weekly 24 hour fast is another approach.
Potential Benefits
Weight loss is the most common reason that people try intermittent fasting. Studies show that it can be an effective tool for weight loss. One systematic review found that 27 IF trials had small to moderate amounts of weight loss without severe adverse side effects. One of the reasons this diet may be effective for weight loss is because you have less time to eat, and therefore consume less calories throughout the day. Depending on your eating window, it can also reduce unhealthy behaviors like mindless snacking late at night
However, a common limitation is that the length of these studies were short. While most diets do help individuals lose weight initially, they typically regain the weight back because these diets are so unsustainable. Due to the restrictive nature of this diet, it may be hard to maintain in the long run, particularly the more extreme fasting regimens.
A 2021 literature review found that intermittent fasting could be beneficial to those with type II diabetes by decreasing fasting glucose, reducing insulin resistance, and decreasing levels of leptin. Insulin resistance means that cells do not respond to insulin signals, leading to more glucose in the blood and higher fat storage. Some research also suggests that intermittent fasting can reduce your risk of heart disease by lowering blood pressure, total cholesterol, and triglycerides. Finally, intermittent fasting may also be beneficial at preventing and managing a cancer diagnosis.
Cons of Intermittent Fasting
Although there is promising research to suggest potential benefits to intermittent fasting, there are many negative effects you should be aware of:
- Extreme hunger and overeating
- Difficulty concentrating
- Irritability
- Fatigue
- Headaches and nausea
- Increased risk of developing an eating disorder
- High likelihood of quitting
How to Eat Healthy Without Fasting
Even though intermittent fasting does not cut out any foods, it is still a very restrictive diet. Therefore, it is very hard to maintain this pattern of eating in the long run. The key to adopting healthier behaviors and achieving your health goals is to find a lifestyle that is sustainable.
Here are some habits that we suggest focusing on:
- Eat a variety of fruits and vegetables everyday. Set a goal to add one more serving of either to your day and increase from there.
- Replace refined carbs like white rice with whole grains like brown rice.
- Swap out saturated fat for unsaturated fat such as using olive oil instead of butter.
- Practice mindful eating and become more intune to your hunger and fullness cues.
- Eat consistent meals throughout the day so you can feel energized. When you allow yourself to get overly hungry, you are more likely to overeat.
We highly recommend working with a registered dietitian to help you find the pattern of eating that works for you!
