By subscribing you agree to with our Privacy Policy and provide consent to receive updates from our company.
It seems like every influencer is doing it these days - from Kim Kardashian to Elon Musk, they all swear by intermittent fasting as if it's the holy grail of diets. However, recent research indicates that it offers not only benefits but that there are also risks associated with this eating style.
Intermittent fasting (IF) is a dietary approach that alternates periods of fasting with periods of eating. The biological workings of intermittent fasting are complex and involve various physiological processes in the body. Although it has been practiced for centuries, IF has gained significant popularity in recent years due to its potential health benefits and effectiveness in weight management.
During the fasting period, when no food is consumed, the body undergoes several adaptations to provide energy and regulate metabolism. One of the key changes is the decrease in insulin levels, causing the body to switch from using glucose as an energy source to burning stored fats for energy. This process is known as ketosis, where fats are broken down into ketone bodies that serve as fuel for cells, particularly the brain.
The basic idea behind IF is simple: alternating fasting and eating during specific time periods. There are several popular IF protocols, including:
This method involves a daily fasting period of 16 hours, followed by an eating window of 8 hours. For example, fasting from 8 PM to 12 PM the next day, with eating between 12 PM and 8 PM.
With this approach, you fast two days a week, while eating normally the other five days. During the fasting days, you typically consume only a limited number of calories, such as 500-600 calories per day.
Here, the usual eating and fasting periods are reversed. Instead of eating during the day and fasting at night, you eat nothing during the day and consume all your calories within a shorter timeframe in the evening.
IF has several potential health benefits, including weight loss, improved metabolism, increased insulin sensitivity, and according to some, such as longevity guru Brian Johnson, even a life-extending effect. Studies have shown that IF can help regulate blood sugar levels, reduce inflammation, and improve heart health.
Additionally, intermittent fasting stimulates the production of certain growth hormones, such as human growth hormone (HGH), which can contribute to muscle recovery and growth. Just like with caloric restriction, cellular processes such as autophagy are stimulated, during which damaged cellular components are broken down and recycled, potentially leading to improved cell repair and rejuvenation.
When the body then receives food during the eating period, various recovery and building processes are initiated. Nutrients are absorbed and used for energy, cell repair, and growth, while metabolism is stimulated.
What scientists say about the alleged benefits of intermittent fasting:
"Intermittent fasting has demonstrated beneficial effects on metabolism, such as increasing fat burning and improving insulin sensitivity, which can contribute to weight loss and the prevention of obesity-related conditions."
"Intermittent fasting can be beneficial for reducing inflammation and improving metabolic health."
"By periodically fasting, we can also stimulate cell cleaning and repair processes in our body, such as autophagy, which can help rejuvenate cells and reduce the risk of chronic diseases."
"One of the most notable benefits of intermittent fasting is the potential protection against aging and age-related cognitive decline. It can improve brain function and reduce the risk of neurodegenerative diseases."
"What makes intermittent fasting so appealing is that it is not only beneficial for physical health but also for mental clarity and well-being. Many people report improved concentration, focus, and mood while practicing intermittent fasting."
While some praise intermittent fasting (IF) for weight loss and potential health benefits, recent studies warn of potential dangers. Here are 4 examples of how intermittent fasting can be harmful to your health:
Recent research has highlighted a possible link between intermittent fasting and an increased risk of cardiovascular diseases. Scientists from China and America followed 20,000 Americans who restricted their meals to an 8-hour window. The study lasted 15 years, making it the longest-running study on intermittent fasting to date. The results are concerning. The scientists found that long-term periodic fasting increases the chance of dying from heart disease by 91 percent. For people with existing health problems, the risk of dying from a heart disease or stroke was 66 percent higher. People with cancer who periodically fasted died earlier from their disease compared to those with a normal eating pattern.
What scientists say about the increased risk of cardiovascular diseases due to intermittent fasting:
"Our findings suggest a link between intermittent fasting and an increased risk of cardiovascular diseases. People should be cautious and carefully consider their diet choices, especially when it comes to IF."
"Our findings suggest that intermittent fasting can lead to disruptions in lipid profiles, blood pressure, and inflammation levels, which can contribute to the development of cardiovascular diseases."
"It is essential that people considering trying intermittent fasting be aware of the potential risks, especially when it comes to heart health."
It is important to note that this research is very current and not yet published. The biological mechanisms underlying the increased risk of death are not yet fully understood.
One of the common concerns about intermittent fasting is the potential loss of muscle mass. This concern is understandable since muscle mass is important for maintaining a healthy metabolism and overall physical functions. During the fasting period, the body has limited access to nutrients, including proteins, which are essential for muscle repair and growth. Consequently, some people are concerned that the body may begin to break down muscle proteins to meet its energy needs.
Scientists emphasize that it is therefore crucial to intake the right nutrients during the eating periods, particularly proteins, to prevent muscle loss during intermittent fasting. Additionally, combining intermittent fasting with regular physical exercise, especially strength training, can help maintain and possibly even increase muscle mass.
In addition to cardiovascular risks, experts also emphasize the potential stress response of the body to IF. IF can trigger a stress response in the body, especially in people who are sensitive to stress or who already experience high levels of stress in their daily lives. During fasting periods, levels of the stress hormone cortisol rise, which can lead to negative effects on metabolism and overall health.
What scientists say about this issue:
"IF can cause a stress response in the body, with increased cortisol levels and disruption of hormonal balance. This can have negative consequences for metabolism and overall health in the long term."
"For some individuals, particularly those who already experience high levels of stress, IF can add more pressure. People who heavily burden themselves through work, sports, or burn-out should be cautious with IF. It can further undermine physical and mental resilience."
"It is important to be cautious when practicing intermittent fasting, especially for people with a history of eating disorders, chronic stress, or certain medical conditions, as the diet can harm their health and well-being."
Intermittent fasting can also lead to inadequate intake of essential nutrients, including vitamins, minerals, and fiber. Especially during prolonged fasting periods, it can be difficult to obtain all the necessary nutrients, which can lead to deficiencies and long-term health problems.
Generally, it is believed that intermittent fasting can have various beneficial effects on health, including weight loss, improved insulin sensitivity, reduced inflammation, and extended lifespan. However, recent research suggests that intermittent fasting can have harmful long-term effects on health, such as an increased risk of cardiovascular diseases. For now, the advice seems to be: if you fast periodically, do it in moderation and eat healthily. More on this topic soon.
