Intermittent Fasting: Is it helpful or just harmful?
As far as diets go, Intermittent Fasting has recently created quite the buzz although it has been around for many years. Considering we have seen a significant uptick in IF curiosity at NY Nutrition Group it’s no surprise that Forbes named it one of the Hottest Diets of 2020. At this point we all probably know someone who’s either on it, or tried it at one point in time.
While the guidelines are flexible, the underpinning idea is the same: don’t eat for an extended period of time to promote increased insulin sensitivity and fat burning. There are multiple ways you can intermittent fast. The most popular of methods is the 16/8 approach that involves only eating within an 8-hour period and then food avoidance for the subsequent 16. Commonly, people will stick with the hours of 12-8pm ultimately just skipping breakfast, and abstaining from after-dinner munching. This approach is deemed most productive as, in theory, it aligns with our natural “circadian rhythm” amplifying the insulin sensitizing effects. Not only might you notice more weight loss, but it could also be easier to follow. For some, this particular time-eating pattern conforms with their difficulty eating breakfast and realization that majority of their mindless and superfluous eating occurs in the late PM hours.
The biggest issues most experts, and naysayers, agree on is the lack of conclusive scientific evidence. While some studies prove it effective for weight loss, blood glucose control, lowering blood pressure, and heart health benefits, others refute the very same allegations. This proves that, like most fad diet and weight loss plans, Intermittent Fasting may not work for everyone. The hype might not live up to the reality. Through our own research and witnessing personal client accounts, we can confidently confirm that Intermittent Fasting may be no more beneficial than good old-fashioned diet, lifestyle, and behavior modification. That doesn’t mean IF is a complete hoax, or waste. Of course, there are still plenty of IF followers who feel like they finally found something that works for them. In that case, we support periodic fasting if you are still feeling healthy, eating sufficiently and appropriately for your individual needs.
However, it’s important to note that this controlled eating routine could be incredibly hazardous for certain populations. Those with serious medical conditions that take food-reliant medication, women who are pregnant or breastfeeding, younger populations and those with a history of eating disorder, and disordered eating patterns, should not attempt a consistent fasting regimen.
Ultimately when it comes to eating and nutrition, the best plan is one that is personalized, and accommodates the unique needs of the individual. Nutritious, customized and intuitive eating prevails when it comes to long-term health and well-being. Research has proven this time after time.
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