What does this intermittent fasting actually offer? Is it a dietary fad or is it here to stay? Most scientific evidence suggests that intermittent fasting is here to stay!
Let us first explain what intermittent fasting is. Intermittent fasting is a dietary pattern where periods of abstinence or limited consumption of food and drink for certain hours are alternated with periods of feeding. It can take various forms such as fasting or restricting your calories significantly for some days and eating normally on the following days (5/2 diet) or doing the well-known 16:8 pattern, in which you can only eat during a set period of time each day (e.g. from 10am to 6pm).
What the surveys show
Recent research shows that cells respond to fasting with adaptive mechanisms that improve the regulation of glucose levels, increase stress resistance and suppress inflammation. These mechanisms result from the activation of the body’s defence against oxidative and metabolic stress and other mechanisms that remove or repair damaged molecules. Because the majority of people spread their calories over multiple meals throughout the day, they do not ultimately reap the benefits.
‘Frequent meals don’t seem to be after all
so beneficial to all and these periodic fasting/feeding alternations enhance mental, physical performance and resistance
in diseases.’
The effectiveness of intermittent fasting also appears to have an effect on obesity, diabetes, cardiovascular disease, cancer and neurodegenerative brain diseases (dementia, Parkinson’s disease, etc.).
Intermittent fasting and resistance to organic stress
People in ancient times did not use to eat small and frequent meals, but to consume food when it was available and to intersperse long fasting periods between meals. This led to the evolution of the body to adapt to fasting and to be able to survive these periods. Each organ of the body responds to these intervals in a specific way and repeated exposure to fasting intervals helps the body to adapt more easily in order to achieve homeostasis
During prolonged fasting, cells adapt to cellular stress by increasing antioxidant production, DNA repair, protein quality control, autophagy and reducing inflammation.
Thus, the cells show improved function and strong resistance to metabolic and oxidative stress. These mechanisms in a person who eats more than necessary or in a sedentary person are suppressed.
Effects of intermittent fasting on weight and adipose tissue
Intermittent fasting appears to accelerate the rate of fat loss and maintain muscle mass more efficiently, due to the increase in growth hormone (GROWTH HORMONE) it causes. It further improves insulin resistance, dyslipidemia and hypertension, with these effects being more significant than those of simple energy restriction.
Issues concerning the implementation of intermittent fasting
Although intermittent fasting seems to have a place in various diseases, its application presents some difficulties. Problems such as hunger, irritability and difficulty concentrating during fasting periods are often experienced. Not all protocols are for everyone and training from a qualified professional will help you reap all the benefits while reducing any difficulties that may arise. In addition, it is contraindicated for certain groups of people such as: children, adolescents, pregnant and breastfeeding women, patients following specific medication, such as diabetics. Finally, people with a tendency or history of eating disorders are advised not to follow it as the restrictive nature of intermittent fasting can create greater obsession with food.
Conclusion
Metabolic health is built on five main pillars: the genes we carry, the right diet, and exercise. We’ve known this for about 25 years. However, in the last 5-10 years a lot of information has been added to the literature showing that other factors, such as a properly structured fast and the consumption of very specific foods, contribute to metabolic health.
Nikos Kaffetzopoulos
Clinical Dietitian –
Nutritionist,
Nutribase Nutrition
