Does when you eat matter more than what you eat? Those who follow intermittent fasting believe so.
This trending diet encourages people to fast during specific times throughout the day to help simplify their lives and improve their overall health. Research is still emerging on the topic, but some studies show that intermittent fasting can help people lose weight and reduce their risk factors for cardiovascular disease and diabetes.
But what are the pros and cons to intermittent fasting, and who should implement the diet into their daily lives?
What is intermittent fasting?
Focused on creating a cycle with periods of fasting and eating, intermittent fasting restricts when you can or cannot consume foods or caloric beverages, such as soda and juice, throughout the day or week.
“Fasting can mean different things to different people,” said Tawnya Dorn, RD, CDCES, a Providence dietitian. “It can mean either no food with just water, or it can mean a lower calorie intake during that period of fasting.”
While there are different ways to intermittently fast, many people typically follow one of these four main approaches:
- 16/8 Method: Fast for 16 hours, eat during the remaining 8 hours.
- 14/10 Method: Fast for 14 hours, eat during the remaining 10 hours.
- Eat-Stop-Eat Method: Fast for 24 hours on two nonconsecutive days of the week.
- 5:2 Method: Limit calories to 500 on two nonconsecutive days of the week.
What are the health benefits?
Those in favor of intermittent fasting claim it helps them decrease brain fog, lose weight and reduce inflammation.
Anabelle Ahdoot, MS, RD, CDE, a Providence dietitian and clinical nutrition manager who specializes in diabetes, said several medical studies have linked the diet to improved cardiovascular health and lowered blood glucose levels.
“It does seem to help with Type 2 Diabetes and with pre-diabetes since it increases insulin sensitivity and regulates glucose levels,” she said.
What are the health risks?
According to Ahdoot, certain risks accompany any diet so it’s important for people to consult their health care professional to make sure that intermittent fasting is safe and right for them.
While research is still emerging on the long-term benefits of this approach to eating, there are risks to drastically changing your eating habits and restricting your food intake.
Dietitians have found that the diet could cause vitamin, mineral or protein deficiencies if people are not eating well-balanced meals. Long periods of fasting can also cause headaches, mood changes, dehydration and constipation.
Seeing intermittent fasting as a “quick fix” — rather than a long-term habit or lifestyle change — represents another risk.
“Studies have found that it's typically not sustainable for most people,” Dorn said. “Rather, we find that people will kind of go in and out of doing this type of fasting throughout periods of time.”
Who should and shouldn’t try intermittent fasting?
According to Dorn and Ahdoot, people who are generally healthy and do not have any health conditions can try intermittent fasting after speaking with their physician or dietitian.
“Listen to your body,” Ahdoot said. “You can try it for a couple of weeks and, if you think this is something that's benefiting you and you're feeling better and things are going well, you can continue.”
On the other hand, those with a history of chronic illness or disease should not attempt this diet, including those with dementia, immune deficiencies or Type 1 Diabetes. Intermittent fasting is also not recommended for children or teens, elderly adults at risk of hypoglycemia, those who are pregnant or breastfeeding, Type 2 diabetics on basal insulin, patients on blood glucose lowering medications and those with history of an eating disorder.
How to successfully approach intermittent fasting
Although there are no restrictions on what you can and cannot eat while practicing intermittent fasting, dietitians recommend that you prioritize a healthy diet with fruits, vegetables, lean proteins, whole grains and healthy fats.
“We really want to make sure they're focusing on a balanced diet to ensure they're getting all the micronutrients and macronutrients that they need,” Dorn said.
It also is important to avoid binge eating or turning to junk food.
“I think moderation is key,” Ahdoot said. “You shouldn't look at the way you eat as dieting, but as healthy lifestyle changes and habits.”
At Providence, we understand how difficult and oftentimes confusing it can be to optimize your eating habits and improve your health. Our experts can help you understand all your choices and their potential effects. Visit our provider directory to find a primary care doctor or specialist.
