Intermittent Fasting: A Great Tool for Weight Loss Sustainability

Over the past several years, intermittent fasting (IF) has become a popular choice and an effective strategy for weight loss. However, IF goes further than the traditional diet methods where you count certain macros, such as fat and calories. This fasting technique has the weight loss candidate to focus on the timeframe of when to eat or consume a meal. In this blog post, we’ll briefly review IF and how it can significantly influence weight loss.

Once it is decided to choose IF as a tool for weight loss, it must be understood that this fasting process is centered around eating patterns which cycle between “periods of eating” and “periods of not eating”. IF does not require its user to practice a diet that dictates which foods can be eaten. IF merely requires its participants to stay within a certain timeframe or window for when to consume food. A primary goal of IF is to extend the period of time your body is in a fasting state so that your body is able to tap into stored fat for energy (fat oxidation). Common IF schedules include:

• 16/8 method – fast for 16 hours and eat during an 8-hour window, typically from 12noon to 8p.m.
• 5:2 method – individuals eat “regular” for 5 days out of a week and significantly reducing calorie intake (about 500-600 calories) on 2 non-consecutive days.
• eat-stop-eat – fasting for a full 24 hours once or twice a week, with no food consumed during the fasting period.
• alternate-day fasting – alternate between days of normal eating and days of fasting or consuming very few calories.

IF has a controversial history as related to its relevance and effectiveness. But lately much research has been conducted on IF and its effect on obesity (a chronic illness). After a meta-analyses review of randomized clinical trials, JAMA Network Open published an article which explained some of the research conducted and the beneficial outcomes IF has on obesity and obesity-related illnesses. A few of the outcomes are as follows:  

1. Periods of intermittent fasting can trigger a metabolic effect. The process of fasting improves insulin sensitivity which causes better control of blood sugar (glucose) thus promoting weight loss. Blood pressure, liver processes, and cholesterol improvements occur.  In addition, the release of norepinephrine (a hormone/neurotransmitter) and human growth hormone (HGH) are stimulated causing the breakdown of fat as well as muscle preservation.
2. Intermittent fasting naturally causes calorie restriction. Anytime an individual restricts calories weight loss can occur. During IF, the body begins to burn stored fat for energy due to decreased calorie consumption.
3. Intermittent fasting stimulates autophagy. During the process of autophagy, the body’s cells begin to remove damaged components in the body and recycle them. This cellular process or cleansing has been linked to various health benefits such as improved longevity and reduced risk of developing chronic diseases.  Autophagy has also been shown to contribute to the breakdown of fat cells promoting weight loss.
4. Intermittent fasting promotes the reduction of inflammation. IF can reduce inflammation markers in the body’s cells. This reduction in inflammation improves metabolic health and reduces weight thus generating or promoting weight loss.
5. Intermittent fasting can also promote hormonal balance. IF can control hunger by helping to reset ghrelin and leptin hormones. These hormones regulate hunger sensations and promote a feeling of satiety or level of fullness after consuming food. Fasting periods help to reset these hormone signals and make it easier for people to control their appetite and make healthier food choices.

So how can we be successful with the process of intermittent fasting.  Here are a few practical tips:

1. Gradually start the process of intermittent fasting. If intermittent fasting is new for you, ease into fasting durations as you and your body adapt to the time periods of “eating” and “not eating” food.
2. Stay hydrated by drinking plenty of water, herbal teas, and black coffee during your fasting periods. This practice can also help to curb or suppress your appetite.
3. Choose food wisely and select nutrient-dense foods. Doing this will ensure that you maintain essential vitamins and minerals that your body will need to function.
4. Listen to your body by paying attention to hunger cues and adjusting your fasting window accordingly. It will be important to find a sustainable approach to intermittent fasting that works for your lifestyle and your weight loss or maintenance goals.
5. Combine IF with exercise and incorporate regular physical activity to enhance the effects intermittent fasting can have on weight loss and overall health.

To conclude, intermittent fasting (IF) offers a flexible approach to weight loss that goes beyond traditional dieting.  IF utilizes the body’s natural mechanisms to help people develop a healthy relationship with food. And based on several research, this fasting eating pattern can be an effective and sustainable method for weight management.  But as with any lifestyle change, it is important to remember to consult a healthcare professional before embarking on an IF journey (especially individuals with underlying health conditions). With the right approach, intermittent fasting can be a powerful tool to help people achieve weight loss and maintain good health and wellbeing.

Reference:

Patikorn C, Roubal K, Veettil SK, Chandran V, Pham T, Lee YY, Giovannucci EL, Varady KA, Chaiyakunapruk N. Intermittent Fasting and Obesity-Related Health Outcomes: An Umbrella Review of Meta-analyses of Randomized Clinical Trials. JAMA Netw Open. 2021 Dec 1;4(12):e2139558. doi: 10.1001/jamanetworkopen.2021.39558. PMID: 34919135; PMCID: PMC8683964.

Vasim I, Majeed CN, DeBoer MD. Intermittent Fasting and Metabolic Health. Nutrients. 2022 Jan 31;14(3):631. doi: 10.3390/nu14030631. PMID: 35276989; PMCID: PMC8839325.