Intermittent Fasting: Fact or Fad?

STEPHEN JOSEPH – Intermittent fasting has quickly become one of the most popular weight loss and dieting methods. Celebrities like Hugh Jackman and Terry Crews have endorsed its positive effects on their health and ability to stay lean. Unknowingly or not, you too practice a form of intermittent fasting every night when you sleep. What does science say about intermittent fasting?

How does it work?

Intermittent fasting can be practiced in several different ways. One of the most common forms is the 16:8 diet, in which participants fast for 16 consecutive hours and eat within an 8 hour window. Another popular method is to have two 24-hour fasts in a week, in which caloric intake is either zero or very restricted. These time windows can be lengthened or shortened at the dieter’s preference. While this is convenient for the user, it makes it difficult to conduct consistent scientific studies on the effects of intermittent fasting.

What happens in the body?

In intermittent fasting, the body uses stored energy and nutrients in order to function, specifically fat. When you fast, the insulin levels in the body decrease sufficiently that the body begins to burn stored fat. If done consistently, this can lead to weight loss, especially when paired with exercise and a healthy diet. 

What are the benefits?

In addition to losing weight, preliminary research indicates that benefits of intermittent fasting include increased mental sharpness, a favorable hormonal profile, weight loss, decreases of inflammation within the body, and a decreased risk of certain diseases. One very interesting possible benefit is how intermittent fasting can slow the process of aging. According to Professor David Sinclair, co-Director of the Paul F. Glenn Center for the Biology of Aging at Harvard Medical School, one of the ways we can slow aging is by increasing healthy stresses on the body. By “healthy stresses,” he means eating less, eating less protein, and engaging in intense exercise. Experiencing a period of hunger each day through intermittent fasting will raise NAD levels (Nicotinamide adenine dinucleotide), activating sirtuins to monitor and repair the epigenome, which Professor Sinclar theorizes will slow aging.

Should you practice intermittent fasting?

Before beginning any kind of major alteration of diet, you should always consult with your physician or dietician. Intermittent fasting brings with it unique risks, especially for those with hypoglycemia or low blood sugar. Intermittent fasting coupled with this condition could lead to fainting or weakness, especially in the elderly. Regardless, most experts suggest starting intermittent fasting with a shorter fasting period, such as the popular 16:8 method, and finding a comfortable schedule for you.

Photography Source: Bianca Patel