The popularity of intermittent fasting has surged in recent years, with methods like the 16:8 and 5:2 approaches gaining widespread attention. This time-restricted eating pattern, involving abstaining from food during specific periods, is often touted as a way to manage weight, improve digestion, and enhance energy levels, mood, and overall health. However, a recent study published last week sparked debate about the efficacy of intermittent fasting, particularly when it comes to weight loss.
The study, which involved 90 obese adults, compared time-restricted eating with calorie restriction, the more traditional approach to weight management. Although the time-restricted group consumed fewer calories daily, they lost less weight (10 lbs versus 12 lbs) over a year. This finding, coupled with the fact that 4.3 million people in the UK are living with diabetes, suggests that calorie counting may be more effective for achieving and maintaining a healthy weight than intermittent fasting.
However, experts like Rhian Stephenson, a nutritionist and naturopath, believe that focusing solely on the weight loss aspect of the study misses the bigger picture. She emphasizes that from a scientific standpoint and based on her clinical experience, intermittent fasting offers significant health benefits beyond calorie restriction.
“The study highlights the critical role of food quality and fiber intake in overall health,” she states. “While the research focused on diet structure for weight loss, it failed to consider or monitor the quality of food consumed by both groups.” Participants were allowed to eat freely, and even encouraged to consume sugar-free beverages, which can disrupt the microbiome. Consequently, both groups consumed significantly less fiber than recommended, followed high-carbohydrate diets, and ingested three times the recommended daily sugar intake.
Stephenson emphasizes that diet structure alone, whether through calorie restriction or intermittent fasting, is insufficient for optimal health. The key lies in consuming a diverse range of high-quality foods rich in fiber and low in sugar. This combination, alongside intermittent fasting, leads to favorable hormonal changes that promote better health.
While we’ve been conditioned to believe that calorie counting holds the key to maintaining a healthy weight, the scientific community is shifting its focus to other metrics, like blood sugar levels, for overall well-being. “Studies repeatedly demonstrate that while periodic or short-term calorie restriction can lead to fat loss and metabolic improvements, prolonged calorie restriction simply doesn’t work,” explains Stephenson. Our bodies possess an incredible adaptive capacity. When we restrict calories over a prolonged period, the hormonal mediators of hunger increase, leading to heightened cravings.
As we continue to count calories and our weight decreases, we need to further lower our calorie intake to continue losing weight. This can result in increased cortisol levels, immune system and hormone imbalances, as well as a loss of lean muscle mass, crucial for metabolic health. Nutritional deficiencies are also common.
Furthermore, calorie counting can be emotionally challenging, especially over the long term. It often leads to dissatisfaction, social withdrawal, heightened food fear, and rebound bingeing periods due to the stress associated with it. It’s generally not a joyful way to eat, and enjoying food is one of life’s greatest pleasures.
Returning to intermittent fasting, contrary to the findings of the recent study, numerous scientific papers support its effectiveness in managing health, weight, and general well-being. “Intermittent fasting has been shown to benefit the gut microbiome and overall gut health,” says Stephenson. It allows essential digestive rest, which is crucial for the microbiome’s restoration and health. Intermittent fasting also helps reduce overall insulin exposure in the body, allowing various physiological processes to function more smoothly.
She cites a 2011 study in the Journal of Obesity that compared two groups over six months: one following daily calorie restriction and the other implementing two intermittent fasting days per week. Both groups experienced similar weight loss and improvements in inflammation, oxidative stress, and blood lipid markers. However, the intermittent fasting group showed significantly greater improvements in insulin resistance, making it an effective strategy for managing blood sugar levels.
Introducing intermittent fasting and improving your diet requires a gradual approach. “Start by shortening your eating window to eight to ten hours for three days a week,” suggests Stephenson. “Enjoy a solid, balanced breakfast and reduce your evening portion on those days.” She recommends consuming a nutrient-dense soup early in the evening, with or without a simple protein like grilled chicken or fish. Many practitioners choose to skip breakfast and eat between 10 am and 6 pm.
Once you’ve established this pattern, focus on improving the quality of your food. “Cut processed sugar and increase your intake of protein and fat to ensure satiety,” she advises. “From there, you can build at a comfortable pace. Increasing plant diversity in your diet, taking a walk after meals, and adding more strength training can all contribute to better health.” For those seeking additional guidance, programs like Artah’s The Metabolic Reset provide structure and support throughout the process.
Food is medicine, and the way we consume it affects not only our weight, as explored in the recent study, but also our overall well-being. Prioritize plants, healthy whole foods, practice mindful eating, and adopt a schedule that aligns with your routine. Remember, a healthy lifestyle involves more than just calorie counting; it’s about nourishing your body and mind with wholesome food and incorporating practices that enhance your overall health.
