Intermittent fasting is a pattern of eating that involves alternating periods of fasting with periods of normal food intake.
How Intermittent Fasting Works: By eating normally for several days a week and eating much less on the others, a person may be able to shift her body’s cellular and metabolic processes in ways that promote optimal health.
According to Mark Mattson, chief of the Laboratory of Neurosciences at the National Institute on Aging and a professor of neuroscience at the Johns Hopkins School of Medicine, “these cycles of challenge, recovery, challenge, recovery seem to optimize both function and durability of most cell sites.”
Types of Intermittent Fasting
16/8 Method: where an individual fasts for 16 hours and eats during an 8-hour window. This can be done every day or every other day.
5:2 Diet: where an individual eats normally for 5 days and restricts calorie intake to 500-600 calories for the remaining 2 days.
Main Benefits of Intermittent Fasting
Weight Loss: By limiting calorie intake and reducing the frequency of meals, the body is able to tap into its fat stores for energy, leading to a reduction in overall body fat 1.
Insulin Sensitivity: Intermittent fasting can also improve insulin sensitivity, reducing the risk of developing type 2 diabetes.
Reduced Inflammation: Intermittent fasting has also been shown to improve overall health by reducing oxidative stress and inflammation, which are associated with many chronic diseases, including heart disease, cancer, and Alzheimer’s disease 2.
Increased Lifespan: Research has shown that intermittent fasting can increase lifespan and improve brain function by promoting the growth of new brain cells and protecting against age-related decline3.
How to try Intermittent Fasting
There are several methods, but the 5:2 plan has the most data backing it up, Dr Mattson says. For two days a week (either consecutive or broken up), aim to consume just 500 daily calories of fat or protein—foods like eggs, fish and nuts. For example, one day’s meal plan could be two scrambled eggs for breakfast (180 calories), a quarter cup of almonds for a snack (200 calories), and a four-ounce cod fillet for dinner (100 calories). You can divvy up your calories however you like during the day. “But better to have no or very little carbohydrates,” he says. While you’ll want to eat healthy foods the other five days of the week, you don’t have to worry about counting calories or avoiding carbs.
Conclusion
While intermittent fasting can provide many benefits, it is not a one-size-fits-all approach to nutrition. It is important to consult a healthcare professional before starting any new diet or fasting regimen, particularly for individuals with certain medical conditions or who are pregnant or breastfeeding. Also, any amount of intermittent fasting or exercise would not overcome a bad diet or unhealthy lifestyle.