Intermittent fasting (IF) had gained popularity as a dietary approach with purported health benefits, but it was not generally considered a serious health risk when practiced responsibly. However, it’s important to note that any significant dietary change or restriction should be approached cautiously and preferably under the guidance of a healthcare professional, especially for individuals with pre-existing health conditions or those who are pregnant or breastfeeding.
Intermittent fasting involves alternating periods of eating with periods of fasting, typically done for health or weight management purposes.
Intermittent fasting is a dietary regimen characterized by cycling between periods of eating and fasting. Unlike traditional diets that focus on what types of foods to eat, intermittent fasting primarily centers around when to eat. It doesn’t restrict specific food groups but instead emphasizes timing.
There are various intermittent fasting methods, but they all involve cycles of eating and fasting. Some popular approaches include:
16/8 method: This involves fasting for 16 hours and then consuming all meals within an 8-hour window. For example, one might eat between 12:00 pm and 8:00 pm, then fast until 12:00 pm the next day.
Alternate-day fasting: With this method, individuals alternate between days of normal eating and fasting. On fasting days, calorie intake is significantly reduced or eliminated altogether.
5:2 diet: This approach involves eating normally for five days of the week and then significantly reducing calorie intake (usually to around 500-600 calories) for two non-consecutive days.
The potential risks associated with intermittent fasting may include:
Nutritional deficiencies: Depending on the specific fasting regimen followed and the individual’s dietary choices during eating windows, there is a risk of not getting enough essential nutrients.
Disordered eating: Intermittent fasting has the potential to initiate or worsen disordered eating behaviors, especially in individuals susceptible to eating disorders.
Metabolic issues: Some people may experience adverse effects on their metabolism, including changes in energy levels, blood sugar regulation, or hormonal balance.
Gastrointestinal issues: Extended fasting periods or drastic changes in eating patterns may lead to gastrointestinal discomfort, including bloating, constipation, or acid reflux.
Impact on mental health: Intermittent fasting may affect mood and cognitive function in some individuals, leading to irritability, difficulty concentrating, or mood swings.
Muscle loss: Extended fasting periods without proper nutrition may result in muscle loss, particularly if protein intake is insufficient.
Potential for binge eating: Some individuals may be more prone to overeating during eating windows, which can negate any potential benefits of fasting and contribute to weight gain.
Study conducted by The American Heart Association
The American Heart Association conducted research on around 20,000 American adults spanning from 2003 to 2018, utilizing data sourced from the Centers for Disease Control and Prevention (CDC) National Health and Nutrition Examination Survey. This study monitored the dietary habits of individuals, with an average age of 49, who recorded their food consumption for a minimum of two days within a year, as reported by the organization.
The findings, released by the American Heart Association, reveal the following insights:
- Individuals following a dietary pattern of consuming meals within less than an eight-hour window daily faced a 91% higher risk of cardiovascular disease-related mortality.
- People diagnosed with heart disease or cancer also exhibited an elevated risk of cardiovascular death.
- Consuming meals within an eight to ten-hour timeframe correlated with a 66% increased risk of mortality due to heart disease or stroke among those with pre-existing cardiovascular conditions.
- Despite intermittent fasting, there was no observed reduction in the overall risk of mortality from any cause.
- For individuals battling cancer, extending the daily eating window to 16 hours or more was linked to a decreased risk of cancer-related mortality.
It’s essential for individuals considering intermittent fasting to do so responsibly and with awareness of their own health status and nutritional needs. Consulting with a healthcare provider or a registered dietitian can help ensure that any dietary changes are appropriate and safe for individual circumstances. Additionally, it’s important to listen to your body and discontinue fasting if you experience any adverse effects.