What You Should Know About Intermittent Fasting
Time-restricted eating, 5:2, food window,16:8, alternate day, 20:4 — if these words and numbers mean something to you, then it’s possible you’ve tried fasting before. Fasting is no longer considered extreme or faddish but another tool in the toolbox for individuals looking for something that works for them on the journey to improved health.
What is Intermittent Fasting?
Intermittent fasting (IF), sometimes called time-restricted eating, is a way of structuring your food intake so that you only eat within a specific time period each day. When you are not in your “eating window,” you are allowed non-calorie drinks, such as water, plain tea, or coffee.
Some popular fasting plans include:
5:2 – Eat a “normal” diet for five days and fast or very restricted calorie intake for two days.
Alternate day fasting – Alternate days of a full-calorie diet with days of fasting or very restricted calorie intake.
16:8 – Fast for 16 hours and maintain an eight-hour eating window.
20:4 – Fast for 20 hours each day and maintain a four-hour eating window.
You get the idea.
Does IF work?
Thanks to the popularity of IF, research in this area has exploded over the last 10 years. The answer to wondering if IF works, depends on your goals. Some of the health outcomes with IF may include weight loss, improved blood sugar regulation, and lowering blood pressure, with studies showing that IF has been effective in achieving those benefits.
Unfortunately for the IF fans out there, just as many studies have shown, a nutrient-rich, calorie-controlled eating pattern can achieve the same results without the time-based eating rules.
That is most likely not helpful if you’re trying to figure out if IF may be an option for you to get closer to your health goals.
Are There Any Cons to Intermittent Fasting?
If you are a healthy adult, then taking intermittent fasting for a spin is harmless for short periods of time. Of course, if you have any medical conditions or are on medications, it’s important to give that quick phone call to your provider and get their opinion on whether it’s right for what’s happening in your body.
There are some drawbacks to consider:
Protein intake – If weight loss is your goal, muscle loss is not — ensuring adequate protein intake is paramount.
Hydration – Just because you’re not eating, doesn’t mean you shouldn’t be drinking. Keep that water bottle close to keep hydration levels high.
Nutrient Deficiencies – With small eating windows, you might be tempted to fill up on burgers and fries every day, but keep in mind that nutrient-rich food is still important to maintain your health. A few nutrients to keep an eye on are fiber, vitamin D, calcium, and magnesium.
The Bottom Line
The truth is, the dietary pattern you choose should be the one that works for you. Intermittent fasting is not the answer for everyone. If it works for you, great! If not, that’s okay. Just remember, your eating pattern should complement all aspects of your health, including physical activity patterns, sleep, and stress relief.
Sarah Pflugradt is a registered dietitian with a specialization in human performance. She is an Air Force vet, a military spouse, and a health promotion professor at American University in Washington D.C. She spends her free time cooking, writing, and watching her 3 kids compete in sports.
