Among the various types of weight loss diets prevalent today, intermittent fasting has gained a lot of popularity recently, especially as many celebrities swear by it. In layman’s language, intermittent fasting (IM) is a process of relaxing the body by abstaining from food for a long period of time. Eating is to be done in a certain window during the day, and then complete abstinence for the rest of the time. There are various ways to go about it. The duration of fasting can range from 12 hours or 16 hours to 24 hours. Some people also follow alternate day fasting method. While we know many people who follow IM for weight loss, we cannot be sure how it affects our overall health. A recent study published on the journal ‘Nutrients‘ sheds more light on it.
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Intermittent fasting can help you feel more energized
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Effects of intermittent fasting on overall health:
Intermittent Fasting Effects on Weight Loss:
A clinical trial was conducted in Chicago on obese adults (aged 18 to 64 years; mean body mass index, 34) for one year. The participants were divided into three groups – alternate-day fasting (25% of energy needs on fast days; 125% of energy needs alternating “feast days”), caloric restriction (renewal of energy needs per day). 75% of the need) and no-interference control. It was found that the control group maintained their weight around the baseline weight, whereas the alternate day fasting and daily calorie restriction groups demonstrated a nadir of weight gain of 7% below the baseline weight, for 6 months. The authors also reported that alternate-day fasting did not improve health beyond calorie restriction.
Intermittent Fasting Effects on Insulin Resistance/Prediabetes:
A study was conducted on eight healthy young men with an average BMI of 25.7. Subjects performed intermittent fasting for 20 h on alternate days for 14 days with continuous physical activity. Reported weight loss was not significant, but fasting did improve insulin sensitivity.
Intermittent fasting effects on cardiovascular health:
Insulin resistance is associated with increased inflammation and low-density lipoprotein (LDL), which can lead to coronary artery disease and congestive heart failure. It was noted that reducing insulin levels through intermittent fasting can improve blood lipid profiles and reduce serious cardiovascular issues.
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Intermittent fasting effect on blood pressure:
The study noted that intermittent fasting had a positive effect on individuals’ overall metabolic health, but no significant effect was observed on blood pressure levels.
While intermittent fasting can bring positive results, the study also revealed a word of caution. Since the duration of the trials was limited, long-term side effects could not be ruled out. Reported side effects include hypoglycemia, dizziness and weakness.
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