Intermittent Fasting 101

What is it? It is an eating pattern that alternates between periods of fasting and eating. You will come across different variations, all involving the concept that you divide the day or week into fasting and eating periods.

How did it gain traction? A version of the diet, called the 5:2 became popular in 2012 after the BBC2 Horizon documentary 'Eat, Fast and Live Longer'. The concept originated from the ancient hunter-gatherers who at times would go through periods of fasting when food was scarce (that's just how things were & not intentionally done)

Mechanism & claims ? The premise is, when we intermittently fast, our body slows down into repair mode and there are beneficial changes in our body at a cellular level. These include an increase in insulin sensitivity and improvement in cellular repair. The idea is that this can help people lose weight, reduce the progression towards age-related diseases (such as cancer) and even improve longevity.

Evidence ? Much of the research is in its early stages and many of the studies are short term or have been carried out in animals. The 'CALERIE'* study is currently underway in America, which is the first major human, randomised, controlled trial looking at the proposed long-term benefits of fasting, such as longer lifespan and decreased rates of cancer. *(Background | Calerie (no date). Available at https://calerie.duke.edu/about-the-study/background). We know this happens in rats and several other mammals, but we can't directly translate this to humans without proper trials.

Potential benefits? Some people find this way of eating extremely practical as it fits into their lifestyle better than the generic breakfast/lunch/dinner framework.

Risks? Due to the caloric-restrictive nature of this way of eating, it might not be suitable for anyone with a history of eating disorders, trying to get pregnant, currently pregnant or breastfeeding.

Bottom line? To simplify, it is a case of skipping a meal' and if one is to remove one in three major meals of the day, its seven fewer meals (aka calorie deficit) a week and after a few months it will inevitably leads to weight/fat loss and related health benefits. Don't get distracted by that 'inexpert' who has declared themselves as being professional in the art of 'skipping a meal' at the expense of finding a method that actually works for you. To simplify it once more, note that there is no difference between consuming say 2000 calories between 2 and 9pm or betweeen 8am and 10pm. Don't be that person who thinks there is some 'magical effect' in the selected time. People can eat in excess during the recommended time frame if the principle of calorie deficit is not explained.

Intermittent fasting (IF) may have promising health benefits such as protection against diseases. Go for it and recommend it to your clients if they like the idea of IF as a lifestyle choice and feel that it is something they can maintain in the long term.

Content credit : Is Butter a Carb? by Rosie Saunt & Helen West; Not a Diet Book by James Smith. I would totally urge you to have a read of these books! Totally worth your time!