Gaining in popularity, intermittent fasting (IF) simply restricts when you eat as opposed to what you eat. This growing trend deserves a closer look. Here are seven things you should know about IF.

Variations of IF

There are different ways to fast, which gives some flexibility for people who want to give it a go. These variations include:

• Time-restricted feeding, where eating is limited to certain hours of a day
• 5:2 strategy - fasting two days a week, eating normally five days a week
• Every other day fasting or low-calorie days

IF works for weight loss, but . . . 

Studies reveal that it isn’t any better than the traditional calorie-cutting method. For some people, fasting might as well be a torture technique. It can cause fatigue, dizziness, or even low blood sugar in some people. IF is not a good option for them. 

Others find that IF is a simple lifestyle change that becomes easier over time once their body adjusts. Something is enticing about eliminating the need to count calories or restrict certain foods or food groups. Instead, one simply watches the clock. As the saying goes, the best diet is the one you can stick to.

It’s not a magic pill.

Sorry, but what you eat still matters. Although IF focuses on limiting the time window for eating, what you put in your mouth still plays a crucial role. Eating junk, highly processed foods, or only one kind of food will sabotage your efforts. 

Fortunately, IF works well with proven healthy diets, such as the Mediterranean or DASH diets. 

More than weight loss - What else can it do?

Growing research suggests IF shows promise in improving overall health even without weight loss. Heart health, metabolic health, cognition, and life span are some areas being looked at. Here are some potential benefits of IF.

• Lowering of LDL or “bad” cholesterol 
• Decrease in blood pressure in people with hypertension 
• Stabilization of blood sugar levels and improved insulin sensitivity 
• Reduction of oxidative stress and free radicals
• Decrease in chronic inflammation 
• Protection of brain function
• Improvement of the gut microbiome 
• Appetite regulation 
• Improved sleep
• Increased longevity

Since obesity, high cholesterol, and hypertension are risk factors for heart disease, stroke, and kidney disease, IF may reduce the incidence of these conditions. Likewise, insulin resistance and obesity are associated with diabetes, meaning that IF may help prevent or delay this common disease. In fact, many processes within the body impact and influence other systems. Unfortunately, it is difficult to pinpoint what has a causal relationship to disease prevention and what is merely a correlation. 

The big BUT . . .

Though IF has been trending for a few years, more research is needed to demonstrate its health benefits adequately. 

First of all, because there are different forms of fasting, studies vary widely on protocol, duration, and baseline characteristics of the sample population. These differences create a challenge when looking at the reliability of results.

Secondly, overviews of past IF studies demonstrate mixed results. For example, some studies conclude IF has little effect on fasting glucose levels, whereas other studies tell a different story. Where mixed results exist, further investigation is warranted.

And lastly, many studies, especially ones relating to the longevity of life and cognitive function, have been conducted on mammals other than humans. It will take years of research to say with certainty if IF has similar effects on humans as on mice. IF hasn’t been around long enough yet.

When all is said and done, you should take the potential benefits with a grain of salt (or salt substitute, as it were). The good news is that scientists have been interested in IF, and research continues, helping people determine what might work for them. So keeping an eye out for new developments in IF is a good idea for those who want to try it.

Not for everyone

Like many things, IF must be an individual decision based on multiple factors. 

Some groups of people should avoid it or at least discuss with their healthcare provider whether or not it’s a good idea. These groups are:

• Children, adolescents, and the elderly population
• Pregnant or breastfeeding women
• People with a history of an eating disorder
• People with diabetes and taking medications, especially insulin
• People who are underweight
• People with digestion issues

Trying it out

IF is considered generally safe if common sense is used. If you’d like to give it a try, here are a few things to keep in mind:

• Keep hydrated - the fasting period does not exclude water
• Start slowly to make it easier to adjust to increasing fasting times
• Drink coffee or tea while fasting (without the sugar and cream, of course)
• Get plenty of sleep
• Be mindful to avoid overeating during feeding periods
• Eat nutritious, filling foods

People like the flexibility and simpleness of IF, and many have seen positive results. There are even apps out there to help you navigate it. Done right, IF is a lifestyle change that is sustainable and healthy.

Sources:

Intermittent Fasting in Cardiovascular Disorders—An Overview - PMC

Intermittent Fasting and Metabolic Health - PMC

Cardiometabolic Benefits of Intermittent Fasting | Annual Review of Nutrition

Intermittent Fasting: Is the Wait Worth the Weight? - PMC 

Intermittent Fasting: A Heart Healthy Dietary Pattern? - PMC 

The Effects of Intermittent Fasting on Brain and Cognitive Function 

Bio: Nicole Hill is a freelance health content writer. She has over 20 years of nursing experience in various settings, including hospital, community, school, and camp. ER has been her main area of expertise, but she loves that nursing affords many opportunities in different areas. Now she is excited to expand into writing. Connect with her on LinkedIn or on her website, Vital Nurse Writer

Thank you for reading Patient Education Essentials, the Write Shift RN blog.

Disclaimer: This article was written as a guest post for Write Shift RN LLC's blog. The information in it may not be wholly fact-checked or edited, allowing the reader to see the writer's work and skills firsthand. This information is not intended as medical advice. It is for informational and educational purposes only. Always talk to your doctor or other qualified healthcare providers about any questions or concerns you may have regarding medical conditions.