The whole truth about intermittent fasting

How many times a day should you eat to get rid of excess weight? What determines the success of weight loss: the eating pattern or calorie deficit? Find out the answers from the article right now!

Recently, there has been an increasing amount of information and research about intermittent fasting as a method of getting rid of excess weight and improving health. There are incredible health benefits associated with this style of eating: intermittent fasting has been found to reduce inflammation in the body, which leads to improved immune function and reduced risk of a number of diseases such as heart disease and cancer.

In addition, fasting triggers a metabolic switch from glucose utilization to fat utilization, which helps regulate blood sugar levels and reduces the risk of type 2 diabetes, as evidenced by years of research by neuroscientist Mark Mattson published in the New England Journal of Medicine.

Let’s delve into what intermittent fasting is and what the benefits and drawbacks of this dietary approach are. The MEDplus editorial team discussed this with Anna Bukhovska, a certified and practicing nutritionist.

Bukhovska Anna

Nutritiologist

What is intermittent fasting?

It is a method when we eat part of the time in a day, and the other part of the day we don’t eat. Interval fasting has been known for a very long time, such as the way our moms didn’t eat after 6:00 pm.

There are several different methods of intermittent fasting, but the most common are:

• 16/8 scheme (16 hours of fasting and 8 hours of food intake),
• the 5:2 scheme (5 days of normal eating, 2 days on low calorie).

There are also variations where you eat nothing for 24 or 36 hours and only drink water or zero-calorie drinks.

«It is not recommended to fast for more than 36 hours in a row, because it can be dangerous to your health!»

What is the right way to eat during intermittent fasting?

When doing intermittent fasting, it’s crucial for us to be mindful of our food choices as well. “It can’t be just cakes and candy all 8 hours of the time if you’ve chosen the 16/8 interval!” – emphasizes Anna. Your diet needs to be balanced. This means there must be a balance of proteins, fats, and carbohydrates. Quality calories should be supplied to our body.

Such a regimen does not mean that you should eat continuously. But during this time you should consume enough calories so that you don’t suffer for the next 16 hours.

Nutriciologist Anna Bukhovska gives an example of a balanced meal: cereal, meat and vegetables.

Why is it not recommended eating anything you want (for example, only fast food) during the 4/6/8-hour windows?

“Even with intermittent fasting, it’s essential to maintain a balanced diet,” – claims nutritionist Anna Bukhovska. Furthermore, she strongly advises to avoid overeating within the allowed time frames, as it can undermine the expected results. After all, the primary goal of those practicing intermittent fasting is usually weight loss. To shed those extra kilograms, it’s necessary to consume fewer calories daily, even considering that you might not consume anything except water for 16 or 20 hours a day.

Is it true that intermittent fasting makes weight loss easy?

No, that’s not accurate. Let me explain: if you overeat your calorie allowance, you’ll gain weight, or if you eat enough, you simply won’t lose excess weight. Intermittent fasting for weight loss only works when you’re in a calorie deficit. An interesting study was conducted where people who maintained a calorie deficit at any time of day were compared with those who practiced intermittent fasting. The difference in weight loss was minimal. In other words, there’s no advantage of this method for weight loss over a simple calorie deficit.

Who should not do prolonged fasting?

Intermittent fasting is not suitable for teenagers and children due to their need for higher caloric intake and greater nutritional requirements. Pregnant and breastfeeding women are also not recommended to follow this regimen as they require increased calories and nutrients (vitamins, minerals, proteins, fats, and carbohydrates).

People with eating disorders, such as orthorexia (an obsession with healthy eating), anorexia, and bulimia, should avoid trying intermittent fasting. Similarly, individuals with mental disorders like bipolar disorder, schizophrenia, and those with kidney, gastrointestinal, or cardiovascular conditions should not practice intermittent fasting.

“Intermittent fasting is like a diet, and if you’re considering it, please consult with a doctor,” advises the nutritionist.

What are the consequences of this dietary pattern?

“Let’s start with the positives: yes, you can lose weight, which is usually the goal. Research also shows a reduction in inflammatory processes in the body, but this reduction is primarily due to weight loss. Those are the positive aspects,” suggests nutritionist Anna Bukhovska.

As for the negative consequences: you might experience eating behavior disorders, gastrointestinal problems (nausea, stomach pain), weakness, dizziness, and fatigue. This is all due to the fact that your body isn’t accustomed to going without food for extended periods.

«Remember, before making any decisions about changing your diet or starting intermittent fasting, it’s important to consult with a specialist and ensure that such a regimen is safe for you. For instance, you can consult your primary care physician or a registered dietitian.»