Is
Intermittent Fasting More Effective for Losing Weight than Dieting?
By: Jane Sandwood
Can you go from 8pm until noon the next day without eating? For most of us, that’s no problem. This is one method of intermittent fasting. But, does fasting help with weight loss? And, does it do a better job than traditional diets? We will answer these questions and more below.
How Does
Intermittent Fasting Work?
There is a
broad range of methods for intermittent fasting. One of the most popular
alternatives is the 5:2 diet. This basically entails eating normally for five
days out of the week and “fasting” (taking in 500 to 600 calories per day) for
two nonconsecutive days. According to a research
professor of medicine, Dr. Luigi Fontana at Washington University
School of Medicine, this strategy can assist you in losing weight and cutting
calories successfully if you can stick with it. He noted that fasting can cut
up to a quarter of your overall calorie intake over the course of a week.
The
problem is that some intermittent fasters end up binging on the non-fast days.
You might be able to avoid this problem. Dr. Fontana found in his preliminary
data that people found intermittent
fasting much easier than reducing calories at each meal. On the other
hand, some individuals can easily fall into the habit of overeating after their
fast. This can lead to a number of issues, including insulin problems (a
hormone vital for blood sugar regulation) and weight gain (not loss).
The
Problems with Intermittent Fasting
Nutrition
scientists say that intermittent fasting can exacerbate the binge-eating tendencies
that are already found in a quarter of all obese people. Also, skipping meals
increases insulin spikes and blood sugar according to an Ohio State
University study from 2015. This sets the stage for insulin resistance
which leads to Type 2 diabetes.
But
nutritionists say this may only happen with some people. Intermittent fasting
could improve insulin sensitivity in individuals with elevated levels of blood
sugar who are either diabetic or pre-diabetic. Research in diabetic animals
found that there was a slight benefit to not having insulin moving constantly.
The
University of Illinois-Chicago conducted a
review of the research in 2014 and found that intermittent fasting did
not achieve as much fat loss as capping one’s daily caloric intake. Limiting
one’s calories also led to comparable insulin resistance, fasting insulin
levels, and reductions in visceral fat. Also, there is the chance that
intermittent fasting will slow your metabolism and cause your body to enter
starvation mode where it burns muscle for energy.
The basal
metabolic rate of an individual is lowered after one day of fasting. In the
long run, that is not helpful. Yet, it is unclear whether the drop in metabolic
levels is any more extreme in people who drastically reduce calories a couple
times per week versus those who cut calories each day. More research is needed.
Are You
Able to Function on Little to No Calories?
There is
little research on humans to show who might benefit most from intermittent
fasting. But, there are some steps you can take to figure out whether it is right
for you. For example, how do you feel when you skip a meal? When many people
miss a meal or reduce calories drastically, they do not feel well. Their work
performance and energy levels suffer. They might get what is described as
“hangry.” Three to six meals per day are better for individuals who get
hypoglycemic.
Eating
every couple hours is important for many people’s weight loss goals. This
prevents you from going into a meal ravenous and keeps your insulin and blood
sugar levels stable during the day. You can maintain more metabolism-revving
muscle mass by eating six times a day - even when consuming the same number of
calories you would otherwise - than if you ate less frequently.
It is
actually a lot of work trying to fit in six meals a day. For instance, people
respond well to six-meal-a-day plans if they are great with routines. However,
if you have trouble packing or prepping meals to eat during the day, including
at work, six meals is impractical. After all, the meals can’t be candy bars, fast
food, or other processed foods if weight loss is the goal.
Pick a
Diet and Stick with It
Guest Post Author: Jane Sandwood is a freelance writer and editor with over 10 years’ experience across many fields. Jane has a particular interest in issues relating to health, fitness and nutrition. When Jane isn’t writing, she is busy spending time with her family. She also enjoys music, reading and travelling whenever she can.
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