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Diet Review: Intermittent Fasting



 

Here's the "Too Long, Didn't Read" summary:


  • Intermittent fasting works for fat loss and muscle gain

  • It has a ton of scientifically-backed health benefits

  • It's one of the few diets where the research backs the claims

  • It's being used in cancer and disease treatment programs

  • It's turning into a fad, but an effective one

  • It has a few downsides

  • Fasting sucks, but it's worth it if you can stick with it


 

Intermittent fasting (shortened to IF) has become hugely popular in dieting culture, and it's nothing new. It's literally been around since the beginning of mankind - and has been adopted by many culture and religions.


The concept of intermittent fasting is simple - Don't eat.


Humans have been skipping meals for thousands of years. Intermittent fasting is just a method to PLAN your skipped meals. But of course you have to eat, right? Eventually you need to get some nutrients in your body. There's no getting around that. However, proponents of IF say you can go much longer without eating than you would expect.


Let's take an in-depth look at this whole fasting thing - and see if the claims hold up with the science behind it.


Note: Most intermittent fasting protocols observe a time-restrictive eating pattern. This means you only eat during certain controlled times of the day (or days). This is different than just not eating, also known as starving.
Most intermittent fasting protocols assume you're eating healthy, whole foods and getting the right amount of calories, protein, carbs, and fat during your feeding window.


Intermittent Fasting - What It Is


A fast is a controlled period of time where you go without food. Most of us fast for 6-8 hours at a time when we sleep anyway, so it's not much of a stretch to imagine that intermittent fasting is simply extending that window for a bit longer.


There are different IF protocols, some suggesting you fast for 16 hours at a time, and eat during an 8 hour window. This means you eat one big meal, or several small meals, within an 8 hour time window. It's commonly denoted as 16:8, or a one-meal-a-day plan (OMAD). Other protocols exist, such as a 24 hour fast, a 48 hour fast, and a 72 hour fast, and some may extend even longer. HOWEVER, the 16:8 method is the most popular and commonly used in the research.


Many religions and cultures observe regular fasting, and in many cases only eat after the sun has gone down. This would be an example of intermittent fasting.


IF proponents claim there are numerous health benefits which include:


  • Fat loss

  • Anti-aging

  • Blood sugar control

  • Improved digestion

  • Bursts of energy

  • Increased metabolism

  • Improved cognitive functioning

  • Improved immune system


I'm sure there's more to that list, and forgive me if I've left something out, but you get the picture. With everything the proponents are saying, it almost seems like intermittent fasting would turn you into a superhero.


Let's dig a little deeper and see what's up.



What The Science Says


First, I'd like to credit my Master's Degree from the University of Arkansas for providing me a very valuable skill - researching. The most important thing a good education gave me was not the inherent knowledge of a subject - but rather the realization that "I don't know as much as I think I do." It also taught me how to find, analyze, and evaluate scholarly articles. So I'd like to think my research is a little more in-depth than a simple google search.

The Upsides


I think the biggest draw of this diet - other than the weight loss aspect - is the anti-aging and other health benefits that are claimed.


This diet became popular after researchers claimed that going long-periods of time without eating reduced damaging free-radicals and increased the life span of mice. It's important to note that mice are not humans. Animal physiology is different than humans - but it's a start.


Since then, study after study has been done on both animals AND humans to see if this free-radical stuff is true. And if so, to what extent.


As it turns out - quite a large extent.


There's something unique about not eating for long-periods of time. It causes stress on the cells. But this is a good stress, like exercise. Studies are showing that intermittent fasting in animals helps with chronic disorders like obesity (sure, makes sense), diabetes (okay), cardiovascular disease, cancers, and even brain diseases. Those last few are what turn heads.


In humans, some of the same effects are being seen. Plus, additional indicators that fat can be lost while muscle mass is maintained when exercising. That's weird.


Aaaaand - athletic endurance appears to go UP when in a fasted state. Which is the exact opposite of what you would expect if you don't eat food.


It's almost absurd how strongly research is supporting these claims. More and more research is showing intermittent fasting protocols are being used (medically) to prevent and fight cancer. And more studies are suggesting there are no downsides to using IF in addition to common medical treatments.


This is huge.


The list doesn't stop there. Strong research is showing that neuro-degenerative disorders are being treated with IF. Diseases like Alzheimer's, Parkinson's, and even stroke, are all reduced / improved with fasting. Intermittent fasting seems to increase neuronal stress by boosting mitochondrial functionality, stimulating cell healing, antioxidant effects and DNA repair.


Even inflammation-induced diseases like arthritis and asthma are improved.


Okay - now it's just getting ridiculous.


It's almost like intermittent fasting cures EVERYTHING. Maybe it does? Research is showing all positive things and very little, if any, negatives.


The biggest "problem" right now is that scientists are not 100% sure of the underlying mechanisms as to why fasting works this way. Cells and disease and the human body are extremely complex, and so is the answer.



The Major Downsides


If there is to be a downside to fasting, it's a very simple one. It sucks. Like, really really bad. That's my scientific and professional opinion.


The problem researchers are experiencing is a lack of adherence in the patients. This means that researchers and doctors will tell a patient:


"Hey, don't eat for 16 hours at a time."


To which the patient will say "But I like food..."


Fasting is very tough both mentally and physically. Many people simply cannot follow through with it - either through social pressures, physical or mental temptations, or just lack of awareness.


This is an instance where the process is "simple", but not "easy."


The other major downside is a performance hit - which is important for athletes. Physical endurance appears to go up when fasted - but only if you're body is adapted to exercise and fasting. An average person isn't going to run a marathon just because they skipped breakfast.


Also, the type and amount of endurance boost is limited. Athletes who are at the peak of their performance probably shouldn't suddenly switch to fasting.



The Dangers of Fasting


It doesn't appear to be dangerous. But there are a few pitfalls I warn my clients about:


First, it won't be pleasant. Some people claim a euphoric feeling when fasted - most people just get hungry and angry.


Hangry.


Second, fasting doesn't give you super powers. It probably won't cure all of your ailments, or heal that lightning shaped scar on your forehead. It appears to help with inflammation and has a lot of health benefits, but the degree and overall effectiveness is mixed. This means that some research supports positive changes, a lot of research shows NO CHANGES. Your mileage may vary.


Third, fasting only provides health benefits if you're eating GOOD, HEALTHY FOOD during your feeding window. If you're shoveling cheeseburgers, fries, and oreos down your mouth, you're going to gain weight and defeat the purpose.


On that note, fasting doesn't change the laws of physics. If you're consuming more calories than you're burning, no amount of fasting will cause weight loss. It'll just make you frustrated.




Who Should Fast


Anyone looking to lose fat and improve their health.



Who Should NOT Fast


People who can't tolerate hunger (this feeling subsides, I promise).


Athletes at the peak of their game.


Anyone with an eating disorder. You have to get your nutrients and the right amount of calories. If you eat too little, you're harming yourself. If you eat too much, or bad food, you're defeating the purpose.







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