Can skipping meals be considered as an unhealthy practice or an effective weight loss strategy?
A popular diet trend that persists until now is intermittent fasting, which involves willingly refraining from consuming food or drinks, except water, for a specific period. Fasting may be associated with religious motives, but some individuals practice it to shed off some pounds.
Nevertheless, the question remains whether intermittent fasting is a safe and healthy approach to weight loss.
There are three common ways to practice intermittent fasting, which are as follows:
1. Alternate-day fasting involves consuming a regular, healthy diet on one day and then completely fasting or having a small meal of less than 500 calories on the next day.
2. The 5-2 fasting approach includes eating normally for five days per week and then fasting for two non-consecutive days.
3. Daily time-restricted fasting involves eating a regular diet but within an eight-hour window every day, such as skipping breakfast and having lunch around 11 a.m. and dinner by 7 p.m.
Benefits of intermittent fasting:
Could intermittent fasting have health benefits? Recent studies have suggested that short-term intermittent fasting may offer some advantages for weight loss.
Evidence suggests that fasting for brief periods can trigger a metabolic state called ketosis, where the body utilizes stored fat for energy when glucose is insufficient. This leads to a rise in ketones. Combining this with consuming fewer overall calories can lead to weight loss. Studies indicate that alternate-day fasting may be as effective as a standard low-calorie diet for weight loss.
Intermittent fasting can also impact metabolic processes in the body, which may help to lower inflammation and improve blood sugar regulation and physical stress response. Some research indicates that this may benefit conditions linked to inflammation, such as asthma, arthritis, and multiple sclerosis.
However, there is minimal long-term research on intermittent fasting to investigate its effects over time, so the long-term health risks or benefits remain uncertain.
Side effects of intermittent fasting:
Intermittent fasting may result in unfavorable effects, such as hunger, fatigue, insomnia, irritability, reduced concentration, nausea, constipation, and headaches. However, these side effects usually disappear within a month.
For some individuals, adhering to an intermittent fasting plan may be simpler than attempting to monitor daily calorie intake. However, others, particularly those with erratic or busy schedules, may find it challenging to maintain an intermittent fasting regimen.
Is intermittent fasting right for you?
Intermittent fasting is safe for many individuals, but it may not be appropriate for everyone. Skipping meals is not recommended for those under 18, people with a history of eating disorders, or those who are pregnant or nursing. Athletes may struggle to consume and replenish the necessary nutrients for an active lifestyle. If you have medical issues like diabetes, it is best to talk to your healthcare team before starting intermittent fasting.
Furthermore, it's important not to overeat during your eating windows to achieve weight loss with intermittent fasting. The fundamental principle for losing weight remains to consume fewer calories than you burn.
Reducing the eating window can make it difficult to get the essential vitamins and minerals. Therefore, it's crucial to consume meals made with high-quality, nutritious ingredients like fruits, vegetables, whole grains, low-fat dairy, and lean protein.
Intermittent fasting can be risky if taken too far. Dry fasting, a technique that restricts both food and fluid intake, can result in severe dehydration and raise serious health concerns. If the caloric restriction is too drastic, such as averaging less than 1,200 calories per day for an extended period, malnutrition can occur.
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