Intermittent Fasting: A Weight Loss Trick or a Health Myth?

Weight LossBody

20 Aug

I’ve been intermittent fasting since the beginning of this year and I have loved it so far. There are several fasting methods to choose from, but the 16/8 method is by far the most popular and my favourite too. This involves fasting for 16 hours and eating all your meals within an 8-hour window. Think of it like this: You skip breakfast, start eating at 12 noon, and wrap it up by 8 PM. Sounds easy, right? For me, this method has been so refreshing. It’s added a sense of routine to my day and even helped me make better food choices.

How does Intermittent Fasting work?

In today’s world, where everyone’s looking for the next best trend that will help them lose weight, intermittent fasting has taken centre stage.
During the fasting period, your body goes through several metabolic changes. Ghrelin, the hormone that makes you feel hungry, decreases. While leptin, the hormone that tells you you’re full, increases [1]. In other words, intermittent fasting helps you manage your hunger and fullness cues. It’s not surprising to know that appetite control has been an important target for the treatment of obesity [2].
Fasting also has a significant impact on your insulin levels. Insulin, the hormone responsible for getting glucose into your cells to be used as energy, drops, prompting your body to start burning fat [3]. That’s right, lower insulin levels mean your body is more likely to tap into stored fat for fuel. This is a key factor in weight loss and maintaining overall metabolic health.
One of the intriguing benefits of intermittent fasting is its ability to trigger a process called autophagy. Think of autophagy as your body’s internal housekeeping service, it cleans up damaged cells and regenerates new ones [4]. This process is crucial for maintaining cellular health and has been linked to a lower risk of chronic diseases [5].

Intermittent Fasting vs. Caloric Restriction: What’s the Difference?

Unlike traditional calorie-restrictive diets, intermittent fasting focuses more on the timing of your meals rather than cutting down calories. Studies comparing intermittent fasting with continuous calorie restriction have found that both methods are similarly effective for weight loss. However, intermittent fasting may be easier to adhere to due to its structured eating periods [6]. And because it doesn’t involve constant calorie counting, which makes it easier to stick to in the long run, potentially offering advantages over traditional calorie restriction.

What Does the Research Say?

If you’re a data-driven person like me, you’ll love this part. Multiple studies have shown that intermittent fasting is effective for weight loss. For instance, a review of nine studies with nearly 900 participants found that people who practiced intermittent fasting lost an average of 2.61 kg (about 5.75 lbs) over at least three weeks compared to regular eating patterns. They also saw reductions in BMI, fat mass, and waist circumference [6].

Is Intermittent Fasting Right For You?

So, is intermittent fasting a weight loss miracle or just another overhyped trend? The evidence suggests that it’s a solid strategy for weight loss and metabolic health with evidence-backed benefits such as improved hormone sensitivity, reduced insulin levels, and increased fat burning. But, like anything else, it’s not a one-size-fits-all solution, but it can be a powerful starting point for those looking to revitalize their health and wellness journey and try something different!

Disclaimer: If you have any underlying medical conditions, are taking any medications and are pregnant or breastfeeding please consult with a healthcare professional before starting any new diet or fasting regimen, including intermittent fasting.