To Your Health
July, 2012 (Vol. 06, Issue 07) |
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Studies have also compared the results from intermittent fasting with caloric-restriction studies. Both groups show extended lifespan and increased resistance to age-related diseases in rodents and monkeys, and improvement of health in overweight humans.
Severe calorie restriction has been criticized for providing inadequate amount of nutrition, which may offset long-term benefits.
With intermittent fasting, a person can eat a sufficient amount of calories. The only thing that changes is the length of fasting. Proponents in the fitness field support this aspect of intermittent fasting, considering an individual will be able to get the right amounts of nutrients for preventing muscle loss and improving athletic function.
With respect to weight loss, some human studies have compared intermittent calorie restriction versus continuous restriction. One study divided weight-loss subjects into two groups; one group had their food intake restricted by 25 percent daily, while the other group had a 75 percent restriction two days per week and normal consumption the other five days of the week. Both groups achieved comparable weight loss and improvements in risk markers for cancer, diabetes and cardiovascular disease.
Studies like these only substantiate the benefits fasting can achieve. However, fasting isn't for everyone. If you have a busy lifestyle and tends to skip meals, introducing a regimented fasting strategy may be of some benefit. If you are an athlete or engage in regular physical activity, limited fasting time is highly recommended. Also keep in mind that with any weight-loss / training program, exercise is critical to success. There may be a tendency to take intermittent fasting as an excuse to stop exercising, which can be detrimental in terms of muscle loss.
Shattering Myths
Although there appear to be clear benefits to fasting, it's easy to doubt the principles behind fasting and question its effectiveness, safety and credibility. Some point to the drop in metabolism from a decrease in eating frequency. However, eating less frequently doesn't lower your metabolism. A review study found no correlation with meal frequency and metabolism. However, some studies have shown that weight-loss maintainers and normal-weight individuals eat more frequently than overweight individuals.
In general, I recommend patients consume more meals throughout the day, but some individuals respond more favorably to intermittent fasting due to their busy lifestyle or their ability to feel better without breakfast. The main point is that one diet is not the right fit for everyone. Individualizing the right approach to the right patient is the key.
Some point to the potential reduction of muscle mass with intermittent fasting. However, this also appears to be limited. One study looked at the effects of exercise on growth of rats during intermittent fasting. Those who fasted and exercised maintained or increased their lean-muscle mass, suggesting that exercise is beneficial when feed restriction is episodic. In the real world, I've seen countless dieters and active people maintain lean muscle mass as they progress through their intermittent fasting program. Dr. John Berardi, a big proponent of regular meals, decided to experiment with intermittent fasting over six months. His report is an excellent example of the effects of intermittent fasting on lean muscle mass.
Awareness of and further research on intermittent fasting will continue to increase. If you are trying to lose weight, intermittent fasting may be the right option for you, particularly if other diet strategies have failed. Don't consider it a time-limited diet so much as an alternative to conventional eating. It may even gradually become a lifestyle. Your doctor of chiropractic can discuss the pros and cons of different dietary strategies and help you choose the best one for your weight and health goals.
Jasper Sidhu, DC, graduated from Canadian Memorial Chiropractic College in 1994 and opened the Downtown Injury Rehab Centre in Windsor, Ontario, incorporating vibration training into the rehabilitation part of his practice. He is vice president of clinical services for WAVE Manufacturing (www.wavexercise.com).
