While intermittent fasting has long enjoyed a healthy reputation for improving one’s health, it isn’t without its underlying caveats
Health is very personal—what may work for your friend or an influencer may not work for you, and vice versa. There is no universal rule when it comes to dietary preferences. Intermittent fasting is a kind of diet that has intrigued many people due to its benefits. It is an eating pattern that involves alternating between fasting and eating.
A recent study by the American Health Association that linked intermittent fasting to heart disease sent alarm bells ringing. If you’ve considered this diet as a seemingly healthy one, read on to find out more.
Restrictive Eating or Dietary Reset?
Instead of restricting what you eat, intermittent fasting involves restricting when you eat. It involves eating only within a specific time window during the day and fasting for the rest of the day. There are three popular methods that are followed:
The 5:2 diet: In this method, you are supposed to eat only 500 to 600 calories on two non-consecutive days of the week and eat as usual on the rest of the five days. There are no restrictions on what you can or cannot eat but only on when you should eat.
Eat-stop-eat: To follow this diet, you have to fast for 24 hours once or twice a week. Since this is an advanced method of fasting, one should take precautions and consult a health expert.
The 16/8 method: Also known as the ‘Leansgain’ protocol, this method involves an 8-hour eating period and a 16-hour fasting period during the day. You can choose to skip breakfast or skip dinner.
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Instead of restricting what you eat, intermittent fasting involves restricting when you eat. Image: Unplash
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Intermittent fasting is believed to improve insulin sensitivity, which is crucial for maintaining healthy blood sugar levels. Image: Unsplash
Many studies show that intermittent fasting can act as a dietary reset for your body and health. Fasting shifts your body’s ability to make white blood cells; when you stop eating, damaged and worn-out cells are recycled, and your body tries to conserve energy. When you start eating again, this immune system is ordered to produce new white blood cells.
Other research studies suggest that you can reap similar benefits with shorter periods of fasting. While intermittent fasting is restrictive in its essence, it can actually act like a reset button on your health, helping your body shed fat and make more white blood cells.
Can Intermittent Eating Be a Sustainable Lifestyle Change?
For any diet plan to work, you have to be consistent with it, and for consistency, you need to actually enjoy what you eat. Intermittent fasting can only be a sustainable lifestyle change if it is done under proper guidance. If by following this diet you feel lethargic through the day, then it isn’t for you.
Intermittent fasting can only be sustainable for you if it fits in your current lifestyle, if you get hungry between meals or need breakfast, it is not for you. It also comes with a few initial side effects for some people as they may initially experience headaches, dizziness, and irritability. These symptoms are often temporary and subside as the body adapts to the new eating pattern.
The Metabolic pros and cons of Intermittent Fasting
Intermittent fasting comes with its pros and cons. For some, it works wonders and for others, not so much.
Let's look at some of the benefits of intermittent fasting.
Improved Insulin Sensitivity
Intermittent fasting is believed to improve insulin sensitivity, which is crucial for maintaining healthy blood sugar levels. Improved insulin sensitivity means that the body's cells are better able to respond to insulin, reducing the risk of developing type 2 diabetes. Studies suggest that intermittent fasting can lower fasting insulin levels and decrease insulin resistance, contributing to better blood sugar control.
Enhanced Cellular Repair Processes
During fasting periods, the body initiates several cellular repair processes, including autophagy. Autophagy is a process where cells remove damaged components and recycle them, thus protecting the body against various diseases, including cancer and neurodegenerative disorders. This cellular "clean up" contributes to improved metabolic health and longevity.
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For athletes and those who lead an active lifestyle, intermittent fasting may affect their performance and recovery. Image: Pexels
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The ‘Leansgain’ method involves an 8-hour eating period and a 16-hour fasting period during the day. Images: Dupe Photos
Intermittent fasting isn’t without its drawbacks. Some of them include the following:
Risk of Nutrient Deficiencies
A potential downside of intermittent fasting is the risk of nutrient deficiencies. Restricting the eating window can make it challenging to consume adequate nutrients, especially if one’s diet is not well-balanced. It is crucial to ensure that meals are nutrient-dense and provide essential vitamins and minerals to avoid deficiencies that could negatively impact health.
Potential for Disordered Eating Patterns
Intermittent fasting may not be suitable for everyone, particularly for those with a history of eating disorders. Its restrictive nature can potentially trigger disordered eating patterns such as binge-eating or orthorexia. It is important to approach intermittent fasting with a healthy mindset and to prioritise overall well-being over strict adherence to fasting windows.
Hormonal Imbalances
For some individuals, especially women, intermittent fasting can lead to hormonal imbalances. Extended periods of fasting can put stress on the body, potentially disrupting hormone levels and menstrual cycles. Women should be particularly cautious and may need to adjust their fasting regimen to prevent adverse hormonal effects.
Impact on Athletic Performance
For athletes and those who lead an active lifestyle, intermittent fasting may affect their performance and recovery. Fasting periods may interfere with the availability of energy and nutrients needed for exercise and muscle repair. Athletes considering intermittent fasting should carefully plan their eating and fasting windows to align with their training schedules.
How is Intermittent Fasting Linked to Heart Disease? How Can You Avoid It?
Is intermittent fasting actually bad for your heart? The American Health Association study found that people who follow the 16/8 method of fasting have a 91 per cent higher risk of dying from a cardiovascular disease compared to people who eat across a daily time period of 12 or 16 hours.
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One way to avoid the harmful effects of intermittent fasting on your heart is to always consult a doctor before making any major dietary changes. Image: Unsplash
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Intermittent fasting can only be sustainable for you if it fits in your current lifestyle, if you get hungry between meals or need breakfast, it is not for you. Image: Dupe
This study has not yet been peer-reviewed, so it does have its limitations and involved only 414 people in the 8-hour eating group while the food they consumed was not regulated. These factors were accounted for in the study, but there was only a correlation between intermittent fasting and heart diseases, and correlation is not always causation. The group of people could also have had poor health before starting intermittent fasting. More research is hence needed to evaluate the link between intermittent fasting and heart disease.
One way to avoid the harmful effects of intermittent fasting on your heart is to always consult a doctor before making any major dietary changes. While intermittent fasting is not proven to have a definite link to heart disease, it is always better to err on the side of caution. It is essential to make sure you do not have any pre-existing heart conditions or health issues that could exacerbate by fasting.
Fasting Responsibly
Intermittent fasting offers many metabolic benefits, including faster weight loss, improved insulin sensitivity, and enhanced brain health in some cases, which can be beneficial for reducing the risk of heart disease. While it is not without potential drawbacks, whether intermittent fasting is good for you also depends on your personal health status, lifestyle, and individual preferences. As with any dietary approach, it is important to consult with your doctor before starting intermittent fasting to ensure it aligns with your health goals and needs.
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