Health and Nutrition: 5 Reasons To Consider Intermittent Fasting
Hippocrates said, “Let food be thy medicine and medicine be thy food.” Unfortunately in today’s world, our food tends to fuel very high rates of obesity and chronic illness including cancer and cardiovascular disease. I recently saw a patient in the office who came in excited about his weight loss. As I walked into the examining room I could tell that he had lost about 30 lbs since I saw him 6 months prior. I asked what his secret was and he told me that he had been fasting. He noted that he was only eating during a four hour window of the day and that this has been very successful for him. He had tried multiple times to lose weight over the years, but had generally not found success. With intermittent fasting he had been able to lose a tremendous amount of weight and keep it off.
Interestingly, this wasn’t the first time that I had come across this topic. Just the week before, I saw a patient with coronary heart disease and borderline diabetes mellitus who had also come in with significant weight loss. When I asked what her secret was, she told me that she was fasting one day a week.
So of course, I decided to try intermittent fasting for myself. At the time, I was training for a fitness competition and wanted to know that I could do something to cut my body fat percentage as I got closer to the competition. I chose a 16:8 fasting strategy with an 8 hour “eating window” and the results were quite impressive. Over a period of about 6 weeks, I had already lost 15 pounds! I felt a sense of excitement knowing that something so simple could work so well. I also found that I could accelerate the results of my intermittent fasting if I was much more strict about food quality (i.e. fewer carbs) during the eating period.
Here are 5 reasons why I think intermittent fasting could be tremendously beneficial:
- Proven health benefits. There have been several studies looking at intermittent fasting as a strategy for improving cardiovascular health. Intermittent fasting can be associated with reduction in blood pressure, inflammatory markers (IL-6, CRP) and serum cholesterol. Intermittent fasting is also associated with weight loss and improvement in glucose metabolism.
- Low tech. The strategy does not require any special technology, apps, or programs. If you have a clock (and willpower) then you have all the tools you need.
- Low cost. There is no special meal plan... no need to buy shakes or nutritional supplements to make it work. If anything, intermittent fasting should be cheaper than your normal dietary pattern.
- Keep the foods you love (within reason). Fasting allows one to continue to eat certain types of foods which otherwise might be difficult to enjoy, such as whole grain pasta and breads. These are typically excluded from a low-carb or keto dietary plan.
- Noticeable results early. The results of fasting can be seen very quickly which can help one maintain motivation. Food quality in the “eating window” is very important and will influence how quickly results are seen.
It is important to note that intermittent fasting may have its drawbacks. Fasting can be associated with symptoms such as fatigue or dizziness. Caloric restriction, particularly with the use of antidiabetic drugs, can lead to severe hypoglycemia (low blood glucose). Fasting is not recommended for people with eating disorders or people who are underweight. Fasting also is not recommended for people who are pregnant, breastfeeding, or diabetic.
We are currently in the midst of an obesity epidemic which is associated with very high rates of cardiovascular disease. Available research suggests a simple yet effective strategy such as intermittent fasting can deliver significant health benefits. Fasting has been around for many centuries and has been practiced by many cultures. Perhaps by channeling the wisdom of our ancestors, we can find our way towards a healthier future. Have you found success through intermittent fasting? Tell me about your experience...
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