Intermittent fasting (IF) also known as periodic fasting is being practiced worldwide. Many people propose that it offers numerous benefits such as weight loss, better metabolism, and even improved lifespan. However, do scientific studies support these claims? In this article, we will reveal how Intermittent fasting works, its advantages and disadvantages. We will also review the existing literature on the effects of IF on long-term health.
What is Intermittent Fasting?
Intermittent fasting involves limiting your food intake for some time and may last for as short as twelve hours or as long as several days.
There are various methods, including:
1. 16/8 fasting: Fasting for 16 hours, eating within an 8-hour window.
2. 5/2 approach: This approach involves eating normal portions of foods for five days and limiting yourself to a 500-600 calorie meal for the other two days of the week.
3. Similar to this, there is alternate fasting whereby an individual consumes normal meals for one day and a very low intake or no food at all the next day.
Benefits of Intermittent Fasting
Many advantages can be obtained through IF including:
1. Weight Loss: Intermittent fasting can lead to weight loss since it encourages low energy intake during the fasting period.
2. Better Insulin Sensitivity: It has an impact on improving the insulin sensitivity in the human body thereby reducing the risk of type 2 diabetes.
3. Reduced Inflammation: Intermittent fasting can reduce inflammation and can decrease the chances of chronic diseases.
4. Increased Human Growth Hormone: There is an indication that it triggers the production of Human Growth Hormone (HGH) which is important for weight loss and muscle gain.
READ ALSO: 6 benefits of fasting that will improve your well-being
Potential Drawbacks
Although IF can be helpful, it is not without consequences which include the following:
1. Nutrient Deficiency: It limits the intake of nutrients if proper planning is not done.
2. Social Challenges: Periodic fasting can be challenging and may be even harder to maintain during social occasions.
3. Hormonal Changes: IF can also have a negative impact on hormones, some of which can be reduced such as leptin which leads to increased hunger.
4. Effects on Reproductive Health: Several studies have pointed out that intermittent fasting may have some negative impact on reproductive health, especially for women.
What Does the Research Say?
Researches conducted on Intermittent fasting state mixed effects that it can aid in weight loss and generally, metabolic health.
An article in the Journal of the American Medical Association published in 2023 also indicated that IF led to weight loss and better metabolic indicators but their findings did not support the use of time-restricted eating as a good approach towards long-term weight loss.
The New England Journal of Medicine published a research in December 2019 that discussed the effects of Intermittent fasting on health, aging, and disease. They found that intermittent fasting has a positive impact on various diseases. These diseases include obesity, diabetes, cardiovascular disease, cancer, as well as neurological diseases and disorders.
Long-Term Health Considerations
Although Intermittent fasting may be effective in the short term, the impact on health in the long run is still not fully understood. Some potential concerns include:
1. Negative Effects on Bones: Studies suggest that IF may lead to poor bone health or intensified bone loss, especially for those who are of a higher age.
2. Impacts on the reproductive system: As stated earlier, Intermittent fasting may affect the reproductive health of people, especially women.
In conclusion, while Intermittent fasting can help in weight loss and general metabolism boosting, it should be approached with a lot of precaution. One should take into consideration the possible adverse effects on the body that can happen in the long run.
