Intermittent fasting has become a popular weight-loss diet for a reason. Celebrities like Halle Berry and Gwyneth Paltrow (who many believe is taking the diet too far) swear by this eating plan. Every person fasts differently but in general, it’s a type of eating plan that alternates periods of eating and fasting where you can only drink water, coffee, and tea. During your eating period, you can generally have what you want, which is people prefer this diet. While there are plenty of benefits to back the hype of this diet, it’s not for everyone.
To learn more about the pros and cons of intermittent fasting, we spoke with Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements, and Dr. Amy Lee of Nucific to learn more. They said that while intermittent fasting can be helpful for weight loss, it is not best for people who need to eat every three hours because it will just lead to overeating later on. However, to avoid health concerns, children, teens, people who are pregnant or breastfeeding, people who have/recovering from an eating disorder, and people with type 1 diabetes should avoid this diet altogether. Find out more below!
Intermittent Fasting For Weight Loss
Dietitians, like Best, say that intermittent fasting can be beneficial for losing weight and improving overall health. She explains the popular diet trend, "The intermittent fasting approach to health and weight goals is typically done in a 16-hour fasting window with an 8-hour eating and drinking window. Alternate-day fasting requires the dieter to fast one day and eat [or] drink the next. Twenty-four-hour fasts are done once or twice a week, rather than alternate days like the previous. For periodic fasting the individual will fast multiple days, three or less, once a month. Longer fasting periods are said to have effects at the cellular level which improve inflammation, immune response, and longevity."
Best highly recommends intermittent fasting to meet your weight loss goals. "It is the most sustainable dietary approach, in my opinion, and can be modified to meet the individual's unique needs and preferences," she says. "There are no food groups being cut out or restricted and no strict food rules to stick to. These characteristics make it ideal for someone wanting to simply improve their health and potentially lose weight in a sustainable and ongoing manner that won't result in rebound weight gain." She does however stress the importance of intermittent fasting safely.
Notice how your body responds to fasting. Depriving your body of food for a long period of time can increase anxiety and depression, disrupt your sleep, and if not done correctly, can lead to overeating when the fast is done. This diet may also be especially harmful to those experiencing or recovering from an eating disorder.
Intermittent Fasting Doesn't Work For Everyone
One of the most common intermittent fasting mistakes is overeating when the fasting period ends. Dr. Lee says most people, "when one fasts all day [then] when it is feeding time, they eat whatever they want—including highly processed, [calorie-dense foods] which defeats the purpose of a healthy diet."
She adds, "The body will adapt to a starvation state and end up storing all calories (both good and bad) into fat to prepare for the next fast." So, "a lot of people who [don't] understand this concept don't find themselves losing the weight they expect."
Intermittent fasting isn't for everyone. Even though this popular diet can be a great way to lose weight, it's not for people who prefer to eat every three hours. If they try this diet, they may end up overcorrecting from the fast and eating highly-processed, calorie-dense foods. And, this diet can be especially damaging for vulnerable people like children, teens, people who are pregnant or breastfeeding, people who have/recovering from an eating disorder, and people with type 1 diabetes should avoid this diet altogether. So, if you're worried that you may fall into one of these categories, it may be best to avoid this diet and opt for another weight-loss-friendly diet, like the Mediterranean diet.
READ MORE:
Everything You Need To Know About Intermittent Fasting
The Unexpected Downside To Fasting That No One Tells You About, According To A Dietitian
