By now everyone knows about intermittent fasting and it's basic rules. But how effective is it actually?
According to an article by Harvard T.H. Chan, Intermittent fasting is described as a diet regime that cycles between brief periods of fasting (1). The article also states that it is said to promote fat loss while improving aspects of health such as blood pressure and cholesterol levels (1). According to an article by John Hopkins Medicine, this is achieved through something known as metabolic switching. Metabolic switching is when your body uses up its glucose storage and starts burning fat for energy (2), which is how fat loss is achieved. In order to get the full potential out of intermittent fasting, it is suggested to eat clean despite being allowed to eat essentially whatever you want.
There are various types of intermittent fasting which vary according to an individual's lifestyle. The various possible pathways you could take for intermittent fasting are alternate-day fasting, whole-day fasting and time-restricted fasting (1). There are various types of time-restricted fasting too, with different windows for fasting. According to a meta-analysis of 40 studies done by Harvard T.H. Chan, intermittent fasting does have a positive effect on weight loss. It was found that 7-11 pounds were lost on average over the course of 10 weeks. A study by Dr. Patterson and colleagues shows that there is a decrease in negative biomarkers after doing intermittent fasting. It was found that intermittent fasting reduced basal metabolism which as a result reduced insulin and glucose levels, reducing the risk of diabetes (3). Intermittent fasting also has been found to decrease the risk of obesity, obesity-related illnesses, and cancer (3). Despite being considered a diet, there are no risks of following an intermittent fasting schedule. There has been found to be little to no negative effects on physical and mental health well doing intermittent fasting (3).
In conclusion, since intermittent fasting is seen to have more benefits than negative outcomes, it is an approachable lifestyle change that can be made by anyone. The various types and time slots for intermittent fasting allow individuals to work around their work schedules and lifestyles, making it easier for them to stick to the regime for a longer amount of time. Of course, there hasn't been any research showing that there is a bigger weight loss benefit for intermittent fasting than there is for a calorie-deficit diet (3), but since intermittent fasting is flexible it allows individuals to be consistent. As compared to other diets, the low risk of negative health problems is a big plus point as well.
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/ Assessed and Endorsed by the MedReport Medical Review Board