Intermittent fasting became popular around 2012 and has picked up some momentum over the years.
The main reason why people choose to do intermittent fasting is for weight loss.
Other benefits include improving body composition, supporting brain health, lowering inflammation, improving blood sugar and improving blood pressure.
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When we deprive our body of food for periods of time, the body suddenly becomes depleted of glycogen (stored glucose) and goes through a cleanse or removal of toxins, known as autophagy.
There are many different types of intermittent fasting, such as alternate day, time restricted, randomly missing meals, calorie restriction, and long periods of fasting.
During the fasting periods, you can consume water, herbal teas and black coffee.
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Pros
- No calorie counting
- No real structure
- Enjoy the foods you like
- No food journals, apps, counting macros, etc
- Preparing fewer meals
- Flexibility
- When done properly with healthy, nutrient dense meals, there are health benefits
Cons
- Irritability
- Insomnia
- Nausea
- Headaches
- Low energy
- Moodiness
- Hunger pains
- May not fit with your family’s eating habits
- Risk of overeating – particularly in the evening – leading to weight gain
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Does it work?
Many people make poor food choices within the eating period.
I have known people to have a massive meal when they can first eat that would be way more than their normal breakfast and lunch combined. Intermittent fasting is not sustainable long-term for many.
As a practitioner, I have seen very little success with intermittent fasting. I have many patients who come in and tell me they love the 16:8 method and find it easy, but none of them are losing any weight.
Most can easily fast up until 12pm and eat until 8pm, but what I see is a false sense of security in doing this and an over consumption of calories, as well as poor food choices.
The best success that I see is with low calorie intake rather than time restrictions.
Intermittent fasting does not teach healthy eating habits, mindful eating or a healthy relationship with food.
There is also research proving that food restriction leads to binge eating, causing weight gain over time.
If you do choose to do intermittent fasting, I suggest seeking the guidance of an expert for a menu plan and see if it is suitable for you. Remember, diet quality is the key to success.
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