The Impact of Intermittent Fasting in 2024
Throughout my career in healthcare, I've encountered countless diets: Carnivore, Blood Type, Atkins, Whole 30, Keto, Paleo, South Beach, and many more. However, one diet that hasn't been as popular but is now gaining traction is Intermittent Fasting, or as I call it, "skipping a few meals." Let's dive into this intriguing approach to eating.
What is Intermittent Fasting?
Intermittent Fasting (IF) involves abstaining from food for a set period, which can vary widely. Some people fast for 12, 24, or even 96 hours. I recently watched "Limitless" on Disney+ with Chris Hemsworth, where he fasted for four days straight—a mighty feat even for Thor.
Here are some common approaches to IF:
- Alternate Day Fasting: Individuals eat every other day or have one small meal and eat normally on the other days.
- 5:2 Fasting: Individuals eat normally for five days and then fast completely for two days.
- Daily Time Restricted Fasting: This involves eating normally but within a restricted time window, such as skipping breakfast. This is something I inadvertently do since I rarely eat breakfast.
Health Benefits of Intermittent Fasting
Intermittent Fasting offers several health benefits:
- Decreased LDL (bad) Cholesterol and Risk of Cardiovascular Disease: Studies have shown a reduction in LDL cholesterol levels and cardiovascular risk through IF .
- Decreased Insulin Resistance: IF can improve the body's response to sugars, making it beneficial for managing insulin resistance.
- Weight Loss: Significant weight loss has been observed in overweight patients who fasted for 16 days .
- Disease Prevention: IF can combat various disease processes in the body .
- Lower Heart Rate and Blood Pressure: Fasting has been associated with reductions in heart rate and blood pressure.
Impact on Athletic Performance
According to experts, intermittent fasting does not negatively affect athletic performance. In fact, it helps decrease non-functional weight and improve body composition. Athletes who lose weight through IF often experience enhanced aerobic capacity and power due to their improved body composition .
My Personal Experiment
I love to eat, so I approached this experiment with some hesitation. I didn’t take specific measurements but relied on how I felt—this is purely anecdotal. Typically, I skip breakfast, having only a cup of coffee before starting work. I eat lunch around 1 PM and dinner around 7 PM, resulting in a daily fast from 8 PM to 1 PM the next day, about 15 hours. I experimented with a 24-hour fast once a week by skipping lunch on some days. After a month, I felt great! My workouts became easier, pushups and pull-ups felt less strenuous, and my cardio improved during my weekly 2-mile runs. However, this regimen may not work for everyone. My lifestyle allows me to skip meals and still train effectively.
Conclusion
I’m not a dietitian, and nutrition is not my specialty. Always consult a dietitian and your doctor to see if this diet is suitable for you.
That said, the potential benefits of intermittent fasting are promising. The United States faces an obesity epidemic and ranks in the top five for cardiovascular disease. Overeating and consuming processed foods are significant issues. According to the Obesity Alliance, obesity costs the US $147B-$210B annually and contributes to over 300,000 deaths per year.
Though challenging, intermittent fasting appears to be a viable way to control biomarkers, improve cholesterol levels, minimize cardiovascular disease and insulin resistance, and promote a healthier, more robust life. Just ask Thor.
References:
1. Decreased LDL and cardiovascular risk (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8754590/)
2. Significant weight loss (https://www.sciencedirect.com/science/article/abs/pii/S1568163716302513)
3. Combating disease processes (https://www.sciencedirect.com/science/article/abs/pii/S1568163716302513)
4. Effects on athletic performance (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10780856/)