Intermittent Fasting - Fad or Fabulous?

 

Intermittent fasting - taking nothing but water - for 12 to 16 hours a day has become a popular routine for many people who believe that it improves their health.

It turns out that I am an intermittent faster and never even knew it! Typically I have dinner between 6:00pm and 7:00pm every day. I hardly ever have anything more to eat after that. I start my day at about 7:30am and, by the time I am up and about and take my dog out for his walk, its is around 9:00am before I have breakfast (if I do at all). So without even realizing it, I have been "intermittent fasting" for around 14 hours just about every day. 

I also make a 36 hour fast for 2 days every month, but that is a story for another time.

What is the science behind fasting? Does it really have any health benefits or is it just one more unfounded, social-media-driven wellness fad?

It turns out that intermittent fasting can help with weight loss, improve heart health, reduce inflammation, and enhance cellular repair processes. It may also lead to better blood sugar control and increased energy levels.

But according to the Mayo Clinic, the long-term health effects of intermittent fasting aren't clear. And some studies find just limiting calories in general may have the same benefit as intermittent fasting. Also, researchers don't know if different fasting cycles have the same benefits. Some evidence suggests that a 16-hour fasting, 8-hour eating cycle may raise heart disease risk compared with other time-restricted eating cycles.

Eating during a short window often means skipping breakfast or dinner. If those meals are important parts of your social life, then intermittent fasting may not work for you. And while intermittent fasting is safe for most people, it may not be a healthy pattern for people who:

• Have an eating disorder.
• Are pregnant or breastfeeding.
• Are at high risk of bone loss and falls.

Still, for many people, a 12 to 16 hour daily fast may fit easily into their lifestyle with little or no change. If you are considering it, it may not be a difficult adjustment at all. Here is a short article that discusses the pros and cons.