Intermittent Fasting
The Empowered Health Team

There are many different forms of intermittent fasting. Some of the more popular ones are:

 

• Periodic prolonged fasting, in which an individual fasts for one or two 24 hour frames during a week, and returns to a regular diet for the rest of the week.
• Time-restricted feeding, which involves eating all of ones calories within a set window of time each day, such as fasting for 16 hours and eating for 8.
• Alternate-day fasting, where individuals alternate between heavily restricting their calories for a day (typically 0%-25% of typical calorie amount) and eating normally every other day.

 

Research into fasting’s effects on the body and each of these specific fasting models is still preliminary. In fact, very few experimental trials have been completed on humans for each of these models and those that have, often have conflicted results when it comes to the question of weight loss.

 

For instance, in a trial of alternate-day fasting, participants lost an average of 10 pounds more than the control group over 12 weeks. In a similar trial over a year, however, weight loss between the groups were the same.

 

While these findings may not impart confidence in fasting diets, research goes far beyond just looking at the effects of fasting on weight. Actually, research on time-restricted feeding (TRF) is extremely promising on improving overall wellness. Studies have shown that this model can help reduce oxidative stress and anti-inflammatory effects, as well as delay aging, and promote beneficial gut bacterial growth.

 

It is hypothesized that these benefits are due to eating in line with one’s circadian cycle. As we’ve discussed before, the circadian cycle is our body’s internal clock – it helps us know when to wake up, fall asleep, and even controls certain organ functions. When people eat “ad lib” or all throughout the day, it is difficult for our circadian cycle to know when to turn specific digestive pathways on and off.

 

By consistently eating one’s food all within a small window of time each day, the body’s circadian cycle adjusts to make sure those pathways are active and thus we get the most benefit out of our food.

 

While more research needs to be done to better understand how exactly fasting helps and hinders us, it has presented itself as a strong strategy for boosting one’s digestive system without drugs or other medical intervention.

 

That being said, however, fasting can be dangerous, especially with certain medications and conditions. If you are interested in seeing if a fasting diet could be beneficial to you, please see your primary care provider or dietitian on how to safely and effectively implement a fasting model in your life.

 

 

Perreault, Leigh, and Linda Delahanty. “Obesity in Adults: Dietary Therapy.” UpToDate, February 17, 2021. https://www.uptodate.com/contents/obesity-in-adults-dietary-therapy?search=intermittent%20fasting&source=search_result&selectedTitle=1~150&usage_type=default&display_rank=1#H3964679270.

Stockman, Mary-Catherine, Dylan Thomas, Jacquelyn Burke, and Caroline M. Apovian. “Intermittent Fasting: Is the Wait Worth the Weight?” Current Obesity Reports 7, no. 2 (June 2018): 172–85. https://doi.org/10.1007/s13679-018-0308-9.