According to the authors of a new review of 21 studies, the health benefits of intermittent fasting are slowly being revealed as more evidence continues to emerge. Early findings suggest that fasting may be effective for mild to moderate weight loss in certain groups of people, at least in the short term.
And the data so far at least dispel the myth that “people will be weakened during fasting and will not be able to concentrate.” Press release from her college.
“We have shown that it is the opposite,” she said. “They actually have a better ability to focus.”
Still, much longer-term data is needed for issues such as safety. Varady et al. Nature Review: Endocrinology.
Previous studies have generally been conducted only in adults with overweight or obesity, sometimes hypertension, dyslipidemia, and / or diabetes, but some have been conducted in adults of normal weight.
Varady and colleagues consider intermittent fasting for patients with type 1 diabetes, type 2 diabetes, or other comorbidities, or who need to take medication with a meal at a specific time of the day. We recommend that you should seek clinical supervision.
And now, based on existing evidence, intermittent fasting is contraindicated in children under the age of 12 and children with a history of eating disorders or an obesity index <18.5 kg / m.2.. Opinions on the safety of monitored fasts in obese adolescents vary. In addition, the safety of women over the age of 70, pregnant or lactating women has not been evaluated.
“”Some studies“” Shows 3% -8% weight loss in 2-3 months
Despite the recent surge in popularity of intermittent fasting, “only a few studies have examined the health benefits of these diets in humans,” emphasizes Varady and co-authors.
They identified 21 clinical trials of three intermittent fasting strategies.
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Fasting every other day (alternately take 0-500 kcal on “fasting” days, then eat unlimited meals on “feast” days), 6 trials.
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5: 2 diet (5 days “feast” and 2 days “fasting”), 7 trials.
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Time-limited meals (meals in a 4-8 hour time frame), 9 trials.
The trial was short (mainly 5-12 weeks), small (10-150 participants), and conducted primarily in the United States.
They found that all of these strategies could result in mild to moderate 3% to 8% weight loss in 8-12 weeks, similar to what is achieved with a calorie-restricted diet. ..
In some studies, patients showed improvements in blood pressure, LDL cholesterol, triglycerides, insulin resistance, and A1c.
These weight loss strategies have had few adverse effects on the gastrointestinal tract, nerves, hormones, or metabolism. “But it’s difficult to draw definitive conclusions about the safety of these diets at this time, as adverse results aren’t regularly evaluated in fasting human trials,” the researchers warn. I am.
Practical advice, great anecdotes
Researchers say that usually, if an individual initiates an intermittent fast, adjustments for a week or two are required.
While following this dietary pattern, patients should be encouraged to consume large amounts of fruits, vegetables and whole grains to increase their intake of fiber and micronutrients.
On fasting days, you should consume at least 50g of lean protein to reduce hunger and prevent excessive loss of lean body mass. Alcohol was allowed at the time, but not recommended. Energy drinks and coffee or tea that do not contain sugar, milk or cream are permitted. Diet soda can increase your thirst for sugar, so you should limit it to two glasses a day.
Ideally, the clinician should regularly assess the patient’s side effects during the first 3 months of an intermittent fast.They also need to monitor patients for vitamin D, vitamin B deficiency12And electrolytes, as well as changes in blood pressure, lipid, and glucose medications that may be needed if the patient loses weight.
Patients who achieve their weight loss goals and want to stop intermittent fasting will probably maintain their weight by increasing their energy intake on fasting days by 1000-1200 kcal / day or by extending their time-limited meal time frame to 12 hours. You need to move to the program. eat.
“I get a lot of emails saying I’ve been on a diet for 10 to 15 years. I’ve recovered from type 2 diabetes and lost 60 pounds. This was the only diet they could stick to,” said Varady. I am. ..
“It’s always nice to hear, but we really need long-term data to see if people can do intermittent fasting for long periods of time,” she reiterated.
This review was funded by the National Institute of Diabetes, Digestive and Kidney Diseases. Varady has received an author fee from the Hachette Book Group for this book. “Every other diet.” No other author has declared a relevant financial relationship.
Nut Rev End Linole.. Published online on February 22, 2022.article
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