
If you follow any of the newer dieting/lifestyle trends, you may have already heard of intermittent fasting. This popular weight loss method restricts the timeframe food is eaten rather than counting calories or restricting foods. This practice involves eating once per day or just eating meals during a certain time frame each day.
Humans have evolved to go without food for hours or even days. Our species were hunters and gatherers in prehistoric times. It took a lot of time and energy to find enough daily nutrition. This is why farming was so important to humans. We no longer had to spend most of our days gathering calories to survive. Nowadays, we are surrounded by opportunities to eat whether we need to or not. Even 50 years ago, people were at healthier weights, playing outside more, and not eating as much. This means people today are at much higher risk of obesity, type 2 diabetes, heart disease, and a host of other chronic diseases.
Research has shown intermittent fasting can improve weight loss. Metabolic markers such as blood pressure, blood sugar levels, and cholesterol can improve. It can even help with memory. It works because the body gets fewer calories throughout the day. Human bodies are able to switch from glucose food sources to internal fat sources for energy. This process can be referred to as metabolic switching.
One way to do this is to eat during an 8-hour window each day and fast for 16 hours. Another way is to eat normally 5 days a week, and 2 days a week, you eat one large meal for the day. As always, consult with your doctor before making any lifestyle changes. If you are on medications or have a medical condition, intermittent fasting may not be right for you. It’s not recommended for people under age 18, pregnant women, those with type 1 diabetes, or those with eating disorders.
Resources:
John Hopkins Medicine. N.D. “Intermittent Fasting: What is it, and How Does it Work?” Health. https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
Nye, Kathleen, et al. N.D. “Intermittent Fasting: Exploring Approaches, Benefits, and Implications for Health and Weight Management.” The Journal for Nurse Practitioners (JOUR); 20(3): 104893. https://www.sciencedirect.com/science/article/abs/pii/S1555415523003951