It is important to note that different study designs and methods of intermittent fasting were used, and participant characteristics differed lean vs. A brief summary of their findings:. A randomized controlled trial that followed obese individuals for one year did not find intermittent fasting to be more effective than daily calorie restriction. Participant characteristics of the groups were similar; mostly women and generally healthy.
The trial examined weight changes, compliance rates, and cardiovascular risk factors. Their findings when comparing the two groups:. This type of dietary pattern would be difficult for someone who eats every few hours e.
It would also not be appropriate for those with conditions that require food at regular intervals due to metabolic changes caused by their medications, such as with diabetes. Prolonged periods of food deprivation or semi-starvation places one at risk for overeating when food is reintroduced, and may foster unhealthy behaviors such as an increased fixation on food. Although certain benefits of caloric restriction have been demonstrated in animal studies, similar benefits of intermittent fasting in humans have not been observed.
It is unclear that intermittent fasting is superior to other weight loss methods in regards to amount of weight loss, biological changes, compliance rates, and decreased appetite. Certain people who typically eat one or two meals a day or do not eat for long stretches of time may show better compliance with this type of regimen.
More high-quality studies including randomized controlled trials with follow-up of greater than one year are needed to show a direct effect and the possible benefits of intermittent fasting. Strong recommendations on intermittent fasting for weight loss cannot be made at this time. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider 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 on this website.
The Nutrition Source does not recommend or endorse any products. It may also help you live longer. Eating healthy is simple, but it can be incredibly hard to maintain. For this reason, intermittent fasting is very popular among the life-hacking crowd, as it improves your health while simplifying your life at the same time. One of the major benefits of intermittent fasting is that it makes healthy eating simpler. There are fewer meals you need to prepare, cook and clean up after.
There is some evidence that intermittent fasting may not be as beneficial for women as it is for men. For example, one study showed that it improved insulin sensitivity in men, but worsened blood sugar control in women Though human studies on this topic are unavailable, studies in rats have found that intermittent fasting can make female rats emaciated, masculinized, infertile and cause them to miss cycles 34 , There are a number of anecdotal reports of women whose menstrual period stopped when they started doing IF and went back to normal when they resumed their previous eating pattern.
They should follow separate guidelines , like easing into the practice and stopping immediately if they have any problems like amenorrhea absence of menstruation. People who are underweight or have a history of eating disorders should not fast. There is also some evidence that intermittent fasting may be harmful to some women.
This may only be temporary, as it can take some time for your body to adapt to the new meal schedule. If you have a medical condition, you should consult with your doctor before trying intermittent fasting. All that being said, intermittent fasting has an outstanding safety profile. The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.
Water , coffee , tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. If you make sure to eat healthy food for the rest of the day then the practice is perfectly healthy.
However, keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals. Yes, fasted workouts are fine. Fasting for short periods of time helps people eat fewer calories, which may result in weight loss over time 1.
However, intermittent fasting may also help modify risk factors for health conditions like diabetes and cardiovascular disease, such as lowering cholesterol and blood sugar levels 2 , 3 , 4 , 5. There are several different intermittent fasting methods.
The most popular ones include:. The plan restricts food consumption and calorie-containing beverages to a set window of 8 hours per day. It requires abstaining from food for the remaining 16 hours of the day. Some people opt to skip breakfast and fast from noon to 8 p. Limiting the number of hours that you can eat during the day may help you lose weight and lower your blood pressure. Be sure to eat a balanced diet comprising fruits, vegetables, whole grains, healthy fats, and protein to maximize the potential health benefits of this diet.
The diet is a straightforward intermittent fasting plan. Then, on the other two days of the week, you reduce your calorie intake to one-quarter of your daily needs. For someone who regularly consumes 2, calories per day , this would mean reducing their calorie intake to just calories per day, two days per week.
According to a study , the diet is just as effective as daily calorie restriction for weight loss and blood glucose control among those with type 2 diabetes. Another study found that the diet was just as effective as continuous calorie restriction for both weight loss and the prevention of metabolic diseases like heart disease and diabetes 9. The diet provides flexibility, as you get to pick which days you fast, and there are no rules regarding what or when to eat on full-calorie days.
Plus, consuming too few calories may make you feel ill or faint. Talk to your doctor to see if the diet may be right for you. This intermittent fasting plan involves identifying one or two non-consecutive days per week during which you abstain from eating, or fast, for a hour period.
The rationale behind a weekly hour fast is that consuming fewer calories will lead to weight loss. Fasting for up to 24 hours can lead to a metabolic shift that causes your body to use fat as an energy source instead of glucose But avoiding food for 24 hours at a time requires a lot of willpower and may lead to binging and overconsumption later on. It may also lead to disordered eating patterns. More research is needed regarding the Eat Stop Eat diet to determine its potential health benefits and weight loss properties.
Talk to your doctor before trying Eat Stop Eat to see if it may be an effective weight loss solution for you. Alternate-day fasting is an intermittent fasting plan with an easy-to-remember structure. On this diet, you fast every other day but can eat whatever you want on the non-fasting days. However, other versions eliminate calories altogether on fasting days. A study suggests that intermittent fasting leads to greater weight loss and fat loss in men with obesity than regular calorie restriction.
Research from reports that men who followed a approach for 8 weeks while resistance training showed a decrease in fat mass. The participants maintained their muscle mass throughout. In contrast, a study found very little difference in weight loss between participants who practiced intermittent fasting — in the form of alternate-day fasting rather than fasting — and those who reduced their overall calorie intake. The dropout rate was also high among those in the intermittent fasting group.
Supporters of intermittent fasting suggest that it can prevent several conditions and diseases, including:. A review reports that intermittent fasting shows promise as an alternative to traditional calorie restriction for type 2 diabetes risk reduction and weight loss in people who have overweight or obesity. The researchers caution, however, that more research is necessary before they can reach reliable conclusions. A study indicates that in addition to weight loss, an 8-hour eating window may help reduce blood pressure in adults with obesity.
Time-restricted fasting, such as the method, may also protect learning and memory and slow down diseases that affect the brain. A annual review notes that animal research has indicated that this form of fasting reduces the risk of nonalcoholic fatty liver disease and cancer. Animal studies suggest that intermittent fasting may help animals live longer. For example, one study found that short-term repeated fasting increased the life span of female mice.
The National Institute on Aging point out that, even after decades of research, scientists still cannot explain why fasting may lengthen life span.
As a result, they cannot confirm the long-term safety of this practice. Human studies in the area are limited, and the potential benefits of intermittent fasting for human longevity are not yet known.
As a result, the plan is not right for everyone. Intermittent fasting may be less beneficial for women than men. Some research on animals suggests that intermittent fasting could negatively affect female fertility. Individuals with a history of disordered eating may wish to avoid intermittent fasting. The National Eating Disorders Association warn that fasting is a risk factor for eating disorders.
The plan may also not be suitable for those with a history of depression and anxiety.
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