FASTING FRENZY

FASTING

frenzy

By Skylar Dubelko

Intermittent fasting is trendy, but implementing it safely and effectively has some caveats

24 | BALANCEDFAMILY | SPRING 2020 balancedmag.com G oogle Trends places intermittent fasting fi rst in 2019’s most searched, and potentially most popular, diets. But what actually defi nes the trendy eating pattern may be less clear.

“The truth is, there’s different ways that it’s been implemented, but there’s no offi cial (defi nition),” says Dr. David Gutman, founder of Cleveland Nutrition in Beachwood. “Any scenario where you’re restricting eating to certain periods of time would technically be intermittent fasting.”

To help clear up misconceptions, Balanced Family discussed the diet with Gutman and dietitian-nutritionists from Lake Health and St. Vincent Charity Medical Center, who describe the ways it works, its risks and tips for implementation. TYPES OF INTERMITTENT FASTING

Three types of intermittent fasting reign supreme in terms of popularity: whole-day fasting, alternate-day fasting and time-restricted feeding, where dieters set fasting and eating windows. For example, one might fast for 16 hours of the day, only eating during the remaining eight hours. “The studies seem to indicate that after the other types of intermittent fasting, most of the test subjects went back to their old way, whereas, after the time-restricted type, most of the subjects were interested in continuing,” Gutman says.

Another favored approach is the 5:2 method, where female fasters eat 500 calories and male fasters eat 600 calories two days a week. During the other fi ve days, fasters maintain a normal diet. However, Melinda Benz, a registered dietitiannutritionist at Lake Health, which has locations across Lake, Cuyahoga and Geauga counties, warns of risks of that specifi c diet.

“This style is defi nitely more restrictive and it can promote unhealthy relationships with food or maybe unhealthy eating habits, and that’s where a lot of the drawbacks could fall,” Benz says.

As this method may also promote overeating on non-fasting days, Benz says, in order to be successful, it’s important to know your body.

“If you know that you’re going to be fasting the next day and all you’re going to have is a measly 500 to 600 calories, what are you going to most likely do?” Benz asks, “You’re going to try to fi t as much food in your mouth as possible. Benz Gutman Cortelezzi

“Definitely if you have any kind of health condition or you’re taking medications, you want to talk to your doctor first, especially if your medications correlate with your food.” - Staci Cortelezzi, registered dietician “Definitely if you have any kind of health condition or you’re

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NOT A DIET FOR EVERYONE

Asked who should refrain from fasting, Staci Cortelezzi, registered dietitian-nutritionist at St. Vincent Charity Medical Center in Cleveland, says those with a history of eating disorders should steer clear.

“Just because it’s more of a restrictive approach,” Cortelezzi says. Additionally, it may not be suitable for those who are pregnant or breastfeeding.

“You need to make sure you have enough nutrition – your needs are higher during those times,” Cortelezzi adds. “And then definitely if you have any kind of health condition or you’re taking medications, you want to talk to your doctor first, especially if your medications correlate with your food.”

For diabetics who are on insulin, fasting can “really mess with their medication” and potentially cause low blood sugar, she says. When selecting an intermittent fasting method, Cortelezzi says the No. 1 thing to consider is sustainability.

“If you’re not able to keep up with it or sustain it for a long term,” Cortelezzi says, “it’s likely not going to yield the long-term results, or you might lose some weight initially then when you go off of it, you’ll likely gain the weight back.”

HOW IT WORKS

Each local expert seems to agree time-restricted feeding is

the most viable long-term option. At the end of the day, Cortelezzi

says, for each option, the weight loss is typically a result of calorie

restriction. Specifically, time-restricted feeding’s benefit is it limits

snacking.

“If you have trouble with snacking in the evening,” Cortelezzi

says, “setting an end time, like not eating after 8 p.m., that can help

people cut down on snacking which can add those extra calories.”

Noting this approach focuses more on when you’re eating rather

than what you’re eating, Cortelezzi explains it doesn’t require much

counting when it comes to calories or macronutrients, “so it can be a little simpler approach if you’re having trouble with that day-to-day calorie tracking.”

From a calorie restriction standpoint, Gutman says, whether you 26110 Emery Road Cleveland , OH 4 4128

choose to partake in whole-day fasting, alternate-day fasting or time-restricted feeding, “they all kind of even out.” “Regardless of how you end up doing it, people tend to end up eating, on average, about 250 fewer calories a day,” Gutman notes. “Which translates into a half a pound to a pound of weight loss per week.”

Besides weight loss, Cortelezzi says research indicates other potential benefits such as improved blood sugar levels, reduced insulin resistance and lower cholesterol levels, triglycerides, blood pressure and inflammation.

INCORPORATE WHOLE FOODS

While intermittent fasting has immediate benefits, Gutman says, what’s more important than what or when you don’t eat, is what you do eat.

“In other words, intermittent fasting will never overcome the negative effects of a bad diet,” Gutman explains. “If you have to choose between a bad diet with intermittent fasting or eating a healthy diet, a healthy diet will win every time.”

Gutman, an internal medicine specialist, says in his practice, he typically recommends plant-based diets.

In studies examining longevity associated with caloric restriction that “put it head-to-head against a plant-based diet,” Gutman explains, “you see the benefits are basically the same, even without calorie restriction.”

Combining the two might garner even better benefits, he adds. Cortelezzi concurs, explaining while intermittent fasting, it’s important to make the most out of the time you’re eating.

“That’s not saying, ‘Eat everything you can,’ but making the most as far as choosing a well-balanced diet,” Cortelezzi says. “Choose nutrient-rich foods that are going to help give your body the nutrients and fuel that it needs to stay healthy.”

Listing lean proteins, vegetables, fruits and whole grains, Cortelezzi says, “Those things are all going to give you the nutrients you need but also help you fill up and keep your calories in a good range.”

Noting it can be hard for people to remember to drink if they’re not eating, Cortelezzi says it’s important to stay hydrated if fasting.

Benz says while it’s easy to overcomplicate diets and eating, nutrition can be thought of more simply.

“I just think there’s so much information out there, it just gets really confusing and it can scare people to eat even healthy foods,” Benz adds. “My mission here is to help simplify things and just to get people to eat more plants.” BF 26110 Emer y Rd. • Suite 400 Omni Pointe Bldg. (Between Emery & Brainard) 216-595-9900 www.ataemery.com www.ataonline.com 30 DAYS Of Tra ining 19.99 PLUS A FREE UNIFORM! LIMITED TIME OFFER! Expires 10/31/2013 FOR ONLY 30 DAYS Of Training 19.99 PLUS A FREE UNIFORM! LIMITED TIME OFFER! Expires 10/31/2013 FOR ONLY Visit our website: www. atacleveland .com e - mail us: atacleveland@yahoo.com 26110 Emery Ro ad Cleveland , OH 4 4128 30 DAYS Of Tra ining 19.99 PLUS A FREE UNIFORM! LIMITED TIME OFFER! Expires 10/31/2013 FOR ONLY Visit our website: www. atacleveland .com e - mail us: atacleveland@yahoo.com 26110 Emery Road Cleveland , OH 4 4128

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