The Promise
Why cut back every day if you could drop pounds by watching what you eat only a couple of days a week? That’s some of the logic behind intermittent fasting, a weight loss approach that’s become more popular over the past few years.
There are different versions. They include alternate day fasting, 5:2 intermittent fasting (fasting 2 days each week), and daily time-restricted feeding.
Some research shows that intermittent fasting works – at least in the short term. In some studies, people who followed this diet did lose weight and also had a decrease in some of the markers that show inflammation.
Though research continues, several studies show promise of intermittent fasting and several health benefits. Studies of intermittent fasting in humans with chronic disease have resulted in better control of their disease. However, these studies are done only over a period of months. It’s unclear if the benefits would remain for years if the diet is continued throughout life.
Some research shows that intermittent fasting works – at least in the short term. In some studies, people who followed this diet did lose weight and also had a decrease in some of the markers that show inflammation. The possible secret behind the diet’s health-boosting benefits: Fasting puts your cells under a mild stress. Scientists think that the process of responding to this stress, on your low-calorie days, strengthens cells’ ability to deal with stress and potentially fight off some diseases.
What You Can Eat and What You Can’t
You can eat mostly what you want on days when you don’t fast. But to lose weight and get the nutrients you need, you should stick to healthy foods and limit treats like dessert and processed foods.
On fasting days, you’ll eat very little food or none at all.
For example, the Every Other Day Diet says to eat no more than 500 calories during each fast day.
Another program called the 5:2 Fast Diet involves eating 5 days a week and fasting for the other 2 days, when women can get no more than 500 calories and men no more than 600. That’s a quarter of the amount you likely eat on the days when you don’t fast. Whether you eat those calories in one sitting or spread them across micro-meals throughout the day is up to you.
Level of Effort: Hard
Limitations: It’s not easy to skip most of your calories a few days a week and rely mostly on water, coffee, and tea to keep you feeling full. You’ll need a balanced meal plan to eat in moderation on your so-called “feast” days, despite their name. You can indulge in a treat occasionally, but that’s about it if you want to see results.
Cooking and shopping: You can continue your regular cooking and shopping, as long as you stick to mostly healthy foods.
Packaged food and meals? No.
In-person meetings: No.
Exercise: How much you exercise is up to you. But obviously, you’re not going to have a lot of energy for that on your fasting days. The creators of the Every Other Day diet studied people doing cardiovascular exercise (like biking) while on the alternate-day fasting plan and found that they were able to maintain muscle mass while fasting.
Does It Follow Restrictions/Preferences?
You choose what food you eat, so you can make it work with food restrictions — whether you’re vegetarian or vegan, high- or low-carb, avoiding fat, etc. But it’s worth noting that you could have side effects like fatigue, weakness, and headaches.
What Else You Should Know
Cost: None beyond your shopping. In fact, because you will eat much less 2 to 4 days per week, your grocery costs should go down.
Support: There are several books and websites detailing variations on the basic idea of fasting a few days a week. So though there’s no single destination for support, there are plenty of resources once you’ve decided which version of the plan appeals most to you.
What Laura Martin, MD, Says
Most of the intermittent fasting diets recommend cutting back to 500-600 calories on fasting days. In general, for many people this would be medically safer and easier than not eating at all on those days.
Remember to drink enough on fasting days to prevent dehydration. And you’ll need to eat a healthy diet on days that you don’t fast.
Does It Work?
Several studies looking at intermittent fasting diets do show at least short-term weight loss after following the diet for several weeks.
Will the weight loss last over a longer time? That’s not clear.
Is It Good for Certain Conditions?
Some research shows that this type of diet may curb symptoms of asthma. Also, some studies, but not all, show improvement in the body’s use of insulin.
If you have medical conditions, talk with your doctor before you try intermittent fasting.
This diet is not recommended for children, pregnant women, people with eating disorders, and some people with diabetes.
The Final Word
Following an intermittent fasting diet that recommends eating 500-600 calories on fasting days may work and be healthy for some people.
Sources:
- Johnson, J. Free Radical Biology and Medicine, March 2007.
- Harvie, M. International Journal of Obesity, May 2011.
- Varady, K. The American Journal of Clinical Nutrition, July 2007.
- Halberg, N. The Journal of Applied Physiology, December 2005.
- Heilbronn, L. Obesity Research, March 2005.
- Heilbronn, L. The American Journal of Clinical Nutrition, January 2005.
- News releases, National Institutes of Health.
- The Every Other Day Diet.
- The 5:2 Fast Diet.
Important Notice: This article was originally published at www.webmd.com by Laurel Leicht where all credits are due. Reviewed by Melinda Ratini, DO, MS
Disclaimer
The watching, interacting, and participation of any kind with anything on this page does not constitute or initiate a doctor-patient relationship with Dr. Farrah™. None of the statements here have been evaluated by the Food and Drug Administration (FDA). The products of Dr. Farrah™ are not intended to diagnose, treat, cure, or prevent any disease. The information being provided should only be considered for education and entertainment purposes only. If you feel that anything you see or hear may be of value to you on this page or on any other medium of any kind associated with, showing, or quoting anything relating to Dr. Farrah™ in any way at any time, you are encouraged to and agree to consult with a licensed healthcare professional in your area to discuss it. If you feel that you’re having a healthcare emergency, seek medical attention immediately. The views expressed here are simply either the views and opinions of Dr. Farrah™ or others appearing and are protected under the first amendment.
Dr. Farrah™ is a highly experienced Licensed Medical Doctor certified in evidence-based clinical nutrition, not some enthusiast, formulator, or medium promoting the wild and unrestrained use of nutrition products for health issues without clinical experience and scientific evidence of therapeutic benefit. Dr. Farrah™ has personally and keenly studied everything she recommends, and more importantly, she’s closely observed the reactions and results in a clinical setting countless times over the course of her career involving the treatment of over 150,000 patients.
Dr. Farrah™ promotes evidence-based natural approaches to health, which means integrating her individual scientific and clinical expertise with the best available external clinical evidence from systematic research. By individual clinical expertise, I refer to the proficiency and judgment that individual clinicians acquire through clinical experience and clinical practice.
Dr. Farrah™ does not make any representation or warranties with respect to the accuracy, applicability, fitness, or completeness of any multimedia content provided. Dr. Farrah™ does not warrant the performance, effectiveness, or applicability of any sites listed, linked, or referenced to, in, or by any multimedia content.
To be clear, the multimedia content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in any website, video, image, or media of any kind. Dr. Farrah™ hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of the content, which is provided as is, and without warranties.