The typical American lifestyle has drastically changed over the past decade. Between the ever-growing usage of digital devices, the uptick in work-from-home jobs, and lack of convenient nutritious food options, many Americans are struggling with weight management/weight gain. The combination of being more inactive than ever due to the increasing consumption of digital media and the popularity of junk food in our diet has lead to a national obesity crisis, putting more strain on the healthcare system than ever. As a result, many Americans are actively seeking simple ways to manage their weight and lose weight in an efficient manner, making emerging trends such as intermittent fasting an attractive solution to quick weight loss. But what is intermittent fasting? And is it the long term fix many hope it is?
Intermittent fasting is a unique and relatively new weight loss philosophy and strategy that has rapidly gained traction in the diet/health industries. It’s main point of focus is to leverage your bodies metabolism by switching between fasting, or not consuming anything but water for a specific amount of time, and only eating at specific points in the day. In other words, unlike most diets which focus on what to eat, intermittent fasting focuses on when you eat. Johns Hopkins neuroscientist Mark Mattson is considered an expert on the topic of intermittent fasting and has studied it for 25 years. According Mattson, “Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours. If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.” In other words, intermittent fasting, helps negate negative factors like overeating and being inactive by extending the amount of time your body is in a fasted state, forcing it to burn more calories.
A recent study by The New England Journal of Medicine found that, “After a full year, participants in the time-restricted (intermittent fasting) group lost an average of about 18 pounds and the group on a daily-calorie restriction lost an average of about 14 pounds.” Researchers who conducted the study noted that the difference in weight loss between both groups was not statistically significant but both methods did seem to improve weight loss. According to the same study, participants in both the intermittent fasting and daily-calorie restriction groups also experienced improvements in blood pressure, lipids, glucose, and cardiometabolic risk factors. Considering these results, it appears that intermittent fasting can be just as effective for weight loss as calorie restriction diets, however, combining both strategies by eating healthy foods on an intermittent schedule may be the most optimal for lasting weight loss.
Additional research from John’s Hopkins neuroscientist, Mark Mattson, revealed that the potential health benefits of intermittent fasting may go beyond weight loss. According to one of his studies, intermittent fasting can also be beneficial for preventing and even revering a number of diseases and medical conditions. Based on this data, Mattson states, “Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, inflammatory bowel disease, and many cancers.” Another study conducted by Krista Varady, professor of Kinesiology and Nutrition at University of Illinois Chicago, found that intermittent fasting can be just as effective as calorie counting in regard to weight loss. Her study used two groups, one eating for only four hours a day and the other eating for six hours out of the day. According to Varady’s research, “After 10 weeks, participants in both groups cut daily calorie intake by about 550 calories and lost about 3% of their body weight.” Additionally, compared to the control group that did not fast, both fasting groups showed reduced insulin resistance and oxidative stress levels which are markers for diabetes and heart disease.
So at this point you may be wondering, how can I start my own intermittent fasting schedule? Well there are two different approaches you can take to starting your own intermittent fasting journey. The daily approach to intermittent fasting involves restricting daily eating to one six-eight hour period each day. For example, this would involve doing a 16/8 or a 18/6 fasting split: eating for eight hours and fasting 16 or eating for six hours and fasting for 18. The other intermittent fasting plan, known as the 5:2 approach, involves eating regularly five days a week and limiting yourself to one 500-600 calorie meal for the other two days.
Of course, there are some potential drawbacks to using intermittent fasting as a tool for weigh loss and it may not suit everyone’s needs. According to Dr. Richard Joseph, founder of VIM Medicine and faculty member of Harvard Medical School, “At this time, it is hard to determine the degree to which the cardiometabolic benefits of fasting derive from weight loss or from underlying cellular adaptations; it is likely an interrelated combination of both.” Dr. Joseph is also critical of the potential for loss of lean muscle mass that may come from intermittent fasting. He states, “While weight loss for cardiometabolic health is a sensible goal, weight loss from any intervention (including intermittent fasting) often entails a concurrent loss of lean muscle mass.” Despite these drawbacks, Dr. Joseph does believe intermittent fasting can be a beneficial tool but remains skeptical of how much it can really aid weight loss.
Given the evidence in supportive of and against intermittent fasting, this method remains an intriguing strategy for weight loss. Although many people want a one-size-fits-all approach to weight loss, the complex nature of weight management and individual genetics makes that nearly impossible. As noted previously, it appears that taking a measured approach combining elements of intermittent fasting with eating nutritious, protein-rich foods, while staying physically active may be the best and most proven method to reaching your weight loss goals.
Works Cited:
Intermittent fasting: What is it, and how does it work?. Johns Hopkins Medicine. (2023, March 1). https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
Richard Joseph, M. (2022, July 28). Should you try intermittent fasting for weight loss?. Harvard Health. https://www.health.harvard.edu/blog/should-you-try-intermittent-fasting-for-weight-loss-202207282790
Liu, D., Huang, Y., Huang, C., Yang, S., Wei, X., Zhang, P., Guo, D., Lin, J., Xu, B., Li, C., He, H., He, J., Liu, S., Shi, L., Xue, Y., & Zhang, H. (2022). Calorie restriction with or without time-restricted eating in weight loss. New England Journal of Medicine, 386(16), 1495–1504. https://doi.org/10.1056/nejmoa2114833
Research shows that intermittent fasting is safe and effective . Research shows that intermittent fasting is safe and effective | UIC today. (n.d.). https://today.uic.edu/benefits-intermittent-fasting-research/
Syrek, R. (2023, March 3). Trending clinical topic: Intermittent fasting. Medscape. https://reference.medscape.com/viewarticle/988798
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