My Health
Intermittent fasting: Is it all it’s cracked up to be?
www.medicalnewstoday.com | Written by Amber Charles Alexis, MSPH, RDN — Fact checked by Alexandra Sanfins, Ph.D.
Intermittent fasting is a term used to describe a variety of eating patterns that have alternating periods of fasting — abstinence from foods — and eating. The fasting period may last from 12 hours per day to several consecutive days, with a consistent, recurring pattern over the course of a week. The main types of intermittent fasting are: modified fasting or the 5:2 diet — this protocol involves fasting for 2 non-consecutive days of the week, and eating normally for 5 days alternate-day fasting — fasting days are alternated with days where foods and beverages are consumed normally, without restrictions time-restricted eating — a type of intermittent fasting that limits the “eating window” to 4–12 hours, inducing a daily fasting period of 12–20 hours. Persons eat to satiety during their eating windows without caloric restrictions.
Benefits Many of the benefits of intermittent fasting are attributed to daily fasting periods of no less than 12 hours, although some research suggests that a minimum of 16 hours of fasting may be required.
Of these, time-restricted eatingis the most popular, and may be what most Generally, during 12–36 hours of uninterrupted fasting, the liver glycogen people refer to when they mention intermittent fasting. stores become depleted, overall metabolic processes are altered, and posiThe 16:8 pattern — eating during an 8-hour window and fasting for 16 tive health effects are observed. hours each day — may be the most recommended time-restricted eating Here are some of the science-backed benefits of intermittent fasting. pattern.
The circadian rhythm
1. Improved cholesterol levels
across animal and human research show favorable changes in Much of the research on intermittent fasting and time-restricted eating Findings cholesterol levels. considers the impact of fasting on the body’s natural circadian rhythm. fasting has the potential to reduce total cholesterol, triThe circadian rhythm, also called the circadian clock, represents the 24- Intermittent glycerides, LDL or “bad” cholesterol, and increase HDL chohour cycle of metabolism in the body, including control of the sleep-wake lesterol or “good”cholesterol cholesterol. cycle, blood pressure, mood regulation, and hormonal balance, to name a few. Elevated total cholesterol, LDL cholesterol, and triglyceride levels are risk It is influenced by light and darkness over the course of the day, eating factors for heart disease. behaviors, and the timing of meals. 2. Blood sugar control fasting can improve blood sugar control by reducing insulin A growing body of research suggests that eating for lengthy periods in the Intermittent resistance, and increasing insulin sensitivity. day, ranging from 12–15 hours, may disrupt the circadian rhythm and increase the risk of chronic diseases including heart disease, cancer, and This results in lower fasting blood sugar and glycated hemoglobin — type 2 diabetes. HbA1c — levels. Thus, a major goal of fasting, specifically time-restricted eating, is to re- In fact, experimental research in adult males with type 2 diabetes showed duce the time spent eating in the day by extending the overnight fasting the potential for intermittent fasting as a therapeutic approach that may period. reduce the need for insulin therapy. The study of the relationship between circadian rhythms and food timing is called chrono-nutritionTrusted Source.
TT 154 | May 31st - June 6th| 2022
