Intermittent fasting is a big trend in the health and fitness community. It can be a very effective tool for weight loss, but studies are increasingly suggesting much broader health benefits than losing a few pounds.
We should note that research on the subject is still at an early stage. Much more work needs to be done ot be able to make concrete conclusions.
Right now, we can see fasting has potential as a technique for living a longer and healthier life. We can look at some promising studies and await the results of larger scale research projects with bated breath.
Also, since fasting puts your body into a ‘fat-burning’ mode called ketogenesis, there is some overlap with the low-carb and keto diet research. This can help us to better understand what is going on in our bodies when we fast.
More than calories in, calories out?
All the methods of intermittent fasting restrict the body’s food intake to certain windows of time. You might not eat, or fast, for 16 hours between dinner and breakfast the next day. You might fast for a full 24 hours. It’s up to you.
Intermittent Fasting eating patterns lead to skipping meals. Fewer meals likely means fewer calories consumed, and that caloric deficit leads to weight loss.
But, researchers studying the effect of fasting on the body are discovering that fasting causes real changes in the behaviour of our cells, hormones and genes. Fasting is not just ‘not eating’. It is causing the body to behave differently than when it is fed more regularly.
It’s important to note that the effects of fasting are notoriously difficult to measure. Intermittent fasting requires careful control of when you eat, not what you eat. This makes it really hard to keep track of how people’s eating habits affect the results.
But, some promising results are emerging, and the picture will become clearer as more research is conducted.
Body Clocks, or Circadian Rhythms
Our bodies are pretty smart. We are increasingly becoming aware of the role played by circadian rhythms, our bodies’ own internal flow of sleeping, eating and staying alive.
We know you can disrupt your body’s natural rhythm by working night shifts or flying long-haul. Anyone who’s been jet lagged will know exactly how it feels for your body to be out of whack with your surroundings.
It turns out eating at consistent times is a crucial part of keeping your biological rhythms in sync. Did you know, for instance. that eating breakfast can be an effective way to ‘reset’ your body clock when you are in a new time zone?
Keeping your circadian rhythms in sync helps to regulate your metabolic processes and maintain optimal health.
When you eat, it seems, does matter.
Fasting: The Evidence
Since the year 2000, there have been over 800 studies done on the effects of fasting on humans and animals. Most of them are quite small, so don’t pack enough of a punch to state many conclusions with certainty.
But the results so far are promising, and there are some larger studies in the making that will hopefully be able to nail down exactly what is likely to change in your body with fasting.
There’s more work to be done, but it’s looking good so far.
Here are some of the potential effects of fasting on the body:
Insulin levels in the blood decrease significantly
Insulin is the hormone that regulates your blood sugar level. Think of it as the key that lets the high-energy sugar out of your blood and into cells that need it to do all sorts of activities.
High blood sugar levels can lead to you becoming insulin resistant, increasing your risk of type 2 diabetes and obesity. Not good.
Fasting keeps you nice and sensitive to insulin by controlling blood sugar levels, so you need less insulin to do the job. Lower blood sugar levels means more sensitive to insulin, lower risk of diseases. A healthier and happier you.
Cells go into ‘repair mode’
Without having to take on the hassle of new food coming in, your cells have time to grow and repair themselves when you fast. This is especially good for your brain.
Human growth hormone level increases
Human growth hormone production in the body declines as you get older, leading to muscle loss and fat gain. Fasting increases HGH levels in the body. This may help combat the effects of aging.
Improve body conditions for cancer treatment
Fasting activates proteins called sirtuins that may help fight cancer. An increase in sirtuins has potential to slow tumour growth, protect other cells in the body from the spread of cancer, and increase effectiveness of cancer treatments like chemotherapy.
Protect against brain disorders
Aging brain disorders like Alzheimer’s and Parkinson’s are a leading cause of death among older people. Fasting could keep brains healthy for longer.
Short-term increased metabolism
Fasting lowers insulin and increases levels of human growth hormone and norepinephrine. These lead to a short-term increase in your metabolic rate by around 4-14%.
A higher metabolism allows you to burn calories more quickly and will lead to weight loss. Unless you eat a whole pile of junk food. Don’t do that.
Very Promising Research
I’ll say it again, these studies are not big enough to draw concrete conclusions about intermittent fasting. On top of that, bodies are different, so what works for some people may not work for you. Check out my personal story of trial and spectacular error with IF.
Remember to be human about it. Intermittent fasting can be difficult to fit with your social schedule. It requires willpower, and longer fasts will make you feel hungry.
Eating patterns like this are probably not suitable for those who have suffered with disordered eating in the past. Consult with doctors and counsellors before trying any intermittent fasting methods, if you have any concerns at all. Mental health is precious and you should look after your wellbeing.
That said, the evidence is beginning to pile up on intermittent fasting’s many health benefits. It would be pretty cool if it could help us fight cancer.
If you’re a healthy adult, you should be absolutely fine to try this out and see how it makes you feel.
If you’re in Cabarete, you can have a chat to Emily our nutritionist, she’ll be happy to answer your questions. With her expertise and personalised tips, you’ll be well equipped to try IF safely.
