Intermittent fasting is on the rise. Proponents say it helps lose weight and protect health. But nutritionists warn it’s not right for everyone
American actress Jennifer Aniston does this 16 hour a day. British Chancellor Rishi Sunak does this for 36 hours every week. And if what we hear from friends and family reflects the general trend, more and more people in Ireland are giving it a try.
I’m talking about intermittent fasting, but it’s not about what you eat, it’s about when you eat. We first learned about intermittent fasting through the BBC documentary Eat Faster, Live Longer. The show, which aired in 2012, claims that restricting calories two days a week and eating normally the other five days can provide significant health benefits and is a surefire way to lose weight. It focused on the claimed 5:2 diet.
This diet is endorsed by celebrities such as TV chef Hugh Fearnley-Whittingstall, who tells us stories of how following this eating plan helped him lose weight and quickly spread to the masses.
In the meantime, the 5:2 diet has fallen out of favor and been replaced by another form of intermittent fasting called time-restricted eating (TRE) or the 16:8 plan.
“Eat all your food within eight hours of the day and fast for the remaining 16 hours,” says Orla Walsh, a registered dietitian and physiologist. Let’s say you take your first bite at 8am. This means the last bite must pass your mouth by 4pm. Outside of this time, drink only water, tea, or coffee.
Research shows that this diet leads to weight loss. A review of existing research published in April this year in the Lancet Medical Journal found that intermittent fasting is associated with reduced waist circumference and fat mass. The findings came as no surprise to Dr. Brendan Egan, associate professor of sport and exercise physiology at DCU. He took part in a study of male runners, half of whom followed a 16:8 plan for eight weeks. By the end of the eight weeks, people who followed the plan lost an average of 1.1 kg.
Research has convinced Egan that intermittent fasting is an effective weight loss tool.
“There are several ways to lose weight, but this is one of the easiest,” he says. “Instead of counting calories, reducing portion sizes, or restricting your intake of certain foods, simply limit the times you eat during the day.”
In addition to being straightforward, Egan believes that intermittent fasting works. The reason is that you’ll eat less overall and you’ll be able to break bad eating habits.
“Eating less is the key to losing weight, and reducing the so-called lactation period generally reduces caloric intake,” he says. “Additionally, people who don’t eat at night typically consume less junk food and alcohol, which are very high in calories.”
Different needs of different people
Time-restricted eating is very different from what many of us are eating these days. According to his 2019 Minitel report, 58% of Irish adults eat two to three snacks per day in addition to three solid meals. A 2018 report from Bord Bia found that these snacks are generally high in calories. Chips were the snack of choice for 22% of people, followed by biscuits for 19% and chocolate for a further 16%.
It is argued that our bodies are prepared to go without food for long periods of time, rather than constantly grazing. We evolved to live for hours or even days with little or no rations while waiting to catch animals or find edible plants to sustain life. Isn’t that the best way to eat it? Rachel Crossan, a registered dietitian who works at the HSE at the National Obesity Center, explains that when we eat food at regular intervals, our bodies break down carbohydrates into simple blood sugar molecules, use them for energy, and reduce the amount of food left over. It states that blood sugar molecules are stored in the body. Liver as glycogen. “When we fast and don’t have regular food intake, our bodies use stored glycogen as ‘backup energy,'” she says. “When these reserves are depleted, the body adapts and begins using stored fat and muscle to provide energy.”
This process will eventually lead to weight loss, but Walsh warns that this isn’t right for everyone.
“What works for one person doesn’t necessarily mean it will work for another,” she says. “For example, small children have small tummies and need to eat small amounts and often. Older adults may also have a reduced appetite, so they need to eat more often.” If you suffer from migraines, eating more frequently may help. However, if you have been diagnosed with fatty liver disease, you may want to take breaks between meals. One size does not fit all.”
The motivation to lose weight may explain why intermittent fasting has become so popular. However, the claimed health benefits can be an even more compelling reason to switch to a diet within a certain period of time.
The Lancet review also found that intermittent fasting lowers LDL (bad) cholesterol levels, fasting insulin, and systolic blood pressure, suggesting it may protect heart health and help prevent diabetes. has been done.
Another review published in the New England Journal of Medicine in 2019 found a wide range of benefits for conditions including obesity, cardiovascular disease, some cancers, and neurological disorders. Studies have also shown that intermittent fasting leads to improved anxiety disorders, improved working memory, improved gut microbiome, reduced tissue damage after surgery, and lower incidence of inflammation, which It has implications for the treatment of conditions such as arthritis and other chronic diseases.
However, there are important caveats to consider. First, many of the relevant studies were conducted on animals, especially rodents.
“Human metabolism is completely different from rodent metabolism,” Egan says. “This means that the results of animal experiments cannot be directly transmitted to humans.”
Crossan points out that the health improvements seen in these studies may also be due to the resulting weight loss, rather than to intermittent fasting.
“All the promises, and other benefits such as lower cholesterol and reduced inflammation, may be due to the positive effects weight loss can have on overall function,” she says.
Effects on women’s bodies
The rationale for intermittent fasting is not clear. Former BBC Woman’s Hour presenter Emma Barnett has spoken about time-restricted eating to manage endometriosis symptoms and praised its effects on weight management and energy levels during menopause. The number of women is increasing, and this can have negative effects. “Women’s bodies work differently than men, and unfortunately most research is done on men,” says Walsh. “We must be very careful when putting women’s bodies into a caloric deficit. Loss of muscle and bone tissue is a big problem because it is difficult to rebuild. Women also have hormones that make them more resistant to stress. It may cause a reaction.”
Crossan explains that this is because fasting can cause your body to release the stress hormone cortisol.
“Cortisol can influence inflammation in the body, and preliminary studies in rats show that cortisol can influence long-term levels of the female hormones estrogen and progesterone.” she says.
There are other potential downsides to intermittent fasting. “It can make us irritable, it can make us tired, and it probably doesn’t encourage us to be physically active,” Crossan says. “On the other hand, if you spread out your meals throughout the day, your energy levels are likely to be more consistent and you may be more active overall.”
Crossan is concerned that intermittent fasting can lead to nutritional deficiencies. “If you eat on a time-restricted basis, you may need to put more effort and thought into what you eat to ensure your nutritional needs are met,” she says.
“Some people may find this difficult. Instead of improving their health, they may do the opposite and become malnourished.”
She can also lead to bulimia. “If you fast for a long period of time, you will be consuming large amounts of food outside of Lent,” Crossan says. “And when we’re really hungry, we often end up eating foods that are high in sugar and fat.”
Walsh added that any kind of dietary restriction can be a trigger for people with eating disorders or a history of eating disorders.
“Intermittent fasting should be avoided,” she says. “This also applies to diabetics, pregnant and breastfeeding women, anyone under 20 or over 60, anyone suffering from osteopenia or who cannot afford to lose muscle or bone tissue. In fact, more people avoid it than need to try it.
If you are not in a high-risk group and want to try intermittent fasting to maintain a healthy weight and improve your health, it may be for you.
“Intermittent fasting can help some people maintain a calorie deficit,” says Walsh. “Eating a balanced diet that includes all the nutrients you need, and if this type of diet is easy for you, can help you achieve long-term health results.”
Beginner’s Guide to Intermittent Fasting
You’ve probably heard all the hype about the 5:2 diet, the 16:8 plan, and the various health benefits they promise. And now I’m thinking of trying it myself. Registered dietitian Rachel Crossan has some tips on how to do this safely.
1. Consult your doctor before beginning. You may be sick or at a time in your life when fasting is inappropriate.
2. Choose your approach. Would you like to try the 5:2 diet, alternate day fasting, or the 16:8 plan? Be aware that not eating for long periods of time is not always good and can have negative effects on your health.
3. Start slowly. If you want to try the 16:8 plan, try a 10-hour fast at first and get used to it by gradually increasing the fasting time over time as tolerated.
4. Consider skipping late-night meals to make your workday easier. If you don’t eat any calories after 9pm until you’re at the breakfast table at 7am the next day, your 10-hour fast is complete. 5. You can gradually extend your fasting time by eating your last bite earlier or eating breakfast later. Choose the option that best suits your lifestyle.
6. Make sure you drink enough water. Six to eight glasses of water per day are recommended.
7. Eat balanced meals. Choose healthy and diverse foods, such as those found in the Mediterranean diet.
8. physical activity. Avoid extreme physical activity while fasting.
9. Pay attention to how your body feels. If you experience unusual anxiety, headaches, nausea, or other symptoms, stop the fast and consult your doctor.
10. Intermittent fasting may suit some people’s lifestyles, but it’s not for everyone.
If you find yourself feeling unwell and always hungry, binge eating or binge eating outside of your fasting hours, or notice that you’re eating habits are negatively impacting your life in some way., stop it.
Source:irishexaminer