Myth or Fact: Intermittent Fasting Edition

Intermittent Fasting

One will know that a diet is becoming popular when lines like, “naka I.F. ako e” or “still on fasting” are normal to hear. Usually, people jump into a diet even before consulting a professional, and even the research comes after. As Nutritionist-Dietitians, it comes in handy to know the appropriate and correct reply to people seeking advice on intermittent fasting (IF).

Here are 5 statements to sort out the established facts, false information, and promising data on IF:

1. Intermittent fasting is a way of controlling total food intake through different ways of modifying the eating pattern.

FACT. Intermittent fasting is when individuals go on extended time periods (16-48 hrs or more) with little to no energy intake, with alternating periods of normal food intake, done on a recurring basis.¹
 
An eating pattern is modified in various ways to help control total energy intake. To simply classify them, there are fasting protocols that modify eating patterns on a daily basis and those which modify them over a whole week period.²
 

2. Intermittent fasting for weight loss, health, and longevity have some scientific basis.

FACT. IF works for short-term weight/fat loss primarily from the overall control of caloric intake, so it will not work if one would binge during the window period of eating.

To add support: IF is also known to impact circadian rhythm, affecting the body clock, and helping realign metabolism and energy allocation.⁴
 

Changes in eating patterns can also positively affect gut health. Thereby influencing gut microbiome balance, including permeability and control of inflammatory mechanisms that affect disease development that starts in the gut.

In relation to its effect on health and aging, studies have shown that it helps reduce oxidative stress and enhance autophagy, an important process for cellular and tissue rejuvenation. It was seen to activate stress pathways with anti-inflammatory and anti-apoptotic properties.⁶

3. There are known and potential positive effects of intermittent fasting.

PS: Wait for future developments

Studies have shown that IF aids in short-term weight loss, but most of the studies showed an amount of weight loss that is the same as the reduced calorie diets with continuous energy restriction (CER).^2,3,7 Although there are some studies that have shown greater body fat reductions with IF than with CER, with better preservation of fat-free mass.⁷

Study results are mixed in relation to its positive effect on cardiometabolic parameters –blood sugar regulation and lipid profile.^2,8 Evidence shows that benefits are related to the weight loss and insulin sensitivity effects of IF. Note that different intermittent fasting protocols were used in studies on weight loss and its application to disease prevention and management. One which is more studied in these aspects is ADF.

The application of IF in the management of health conditions like neurodegenerative diseases and certain types of cancers is promising. However, we are still looking forward to seeing more clinical studies to strengthen the evidence.⁹

4. Intermittent fasting is not safe for everyone. There are known side effects and undesired outcomes.

FACT. This is the reason why it’s risky for people to casually try IF on their own. Some of the side effects of IF are hunger, fatigue, dizziness, nausea, constipation, lack of concentration, brain fog/memory impairment, sleep disturbance, headaches, effects on mood, binge eating, and menstrual irregularities.⁶

There are also more serious undesired outcomes such as hypoglycemia, gout, arrhythmia, and peptic ulcer disease.⁸

Some people may be glad to initially see weight loss; but if one is beginning to have such health issues or warning signs of developing health concerns, clearly, this is not helping improve health and wellness.

5. Intermittent fasting is not generally recommended by Nutritionist-Dietitians for weight/fat loss.

While there are studies that show that IF works for short-term weight loss, based on the Philippine Consensus statement by NDs and MDs on Intermittent Fasting, it cannot be recommended for long-term sustainable weight loss.

More specifically, it is not for people with diabetes mellitus and atherosclerotic cardiovascular conditions.

One thing’s for sure about Intermittent Fasting — it is not for everyone. No matter how promising, what makes a diet protocol a fad is when it’s recommended for example, to everyone who wants to lose weight or live long.

Meal Timing Tip

In the basics of meal timing and weight management, there are 2 important things that your clients need to avoid — skipping meals and eating at a time that a person is supposed to be sleeping, which is at 10 PM, following the normal circadian rhythm.

Message to RNDs

Let’s focus on guiding our clients in establishing the more basic aspects of meal patterns - setting a structure with a regular eating schedule. Frequent but portion-controlled meals are still better for weight management and better health outcomes.

Bottomline, what remains to be safe, effective, and sustainable for weight/fat loss and maintenance of health & wellness is a balanced diet with individually appropriate portions, combined with an active lifestyle.

Pro Tip

For better appetite control and more efficient metabolism, think S.O.S. – scheduled meals, often (frequent but well-portioned), and slowly consumed.