A practice of eating known as intermittent fasting (IF) involves alternating periods of eating and fasting from food. As an approach for promoting weight loss and good health, it has grown in favor recently. However, there is ongoing discussion among nutrition and health professionals over whether IF is only helpful when there is a caloric deficit.
Even in the absence of a caloric deficit, there is evidence to support the use of IF as a therapy for weight loss and the improvement of health indices. In comparison to a low-calorie diet alone, IF was more successful at helping obese people lose weight and improve their insulin sensitivity, according to a study published in the Journal of Translational Medicine (1). Even when total calorie consumption was not reduced, IF was beneficial at lowering body weight and improving cardiovascular risk factors, according to another study in the American Journal of Clinical Nutrition (2).
It is important to keep in mind that these trials were carried out in populations with metabolic dysfunction and overweight or obesity, thus the effects of IF in lean, healthy people can differ. As there may not be as much space for improvement in terms of insulin sensitivity and other health markers, some experts contend that IF may not be as helpful for weight loss in those who are already at a healthy weight (3).
It’s also critical to remember that IF is not a miracle cure, even though it may be useful for boosting weight loss and enhancing some health markers. Adopting a balanced, varied diet that includes a wide variety of nutrient-dense foods and engaging in regular physical activity are crucial for achieving and maintaining a healthy weight.
As a result, although though IF may be useful for boosting weight loss and enhancing specific health markers, it is not the only factor that affects either weight loss or general health. While a calorie deficit is sometimes required for weight loss, it does not always determine how well IF works. The optimal approach to nutrition and weight control should take into account a person’s general dietary habits and lifestyle, as well as their needs and goals.
References:
- Varady, K. A., Bhutani, S., Klempel, M. C., Kroeger, C. M., Trepanowski, J. F., Haus, J. M., & Calvo, Y. (2011). Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Journal of Translational Medicine, 9(1), 1-10.
- Halberg, N., Henriksen, M., Söderhamn, N., Stallknecht, B., Ploug, T., Schjerling, P., … & Dela, F. (2005). Intermittent fasting, weight loss and cardiovascular risk factors in overweight women. American Journal of Clinical Nutrition, 82(1), 69-73.
- Fung, J. (2018). The Complete Guide to Fasting. Victory Belt Publishing.
