Intermittent Fasting

Fasting has been around in cultures for centuries as part of religious practices and disciplines. Intermittent fasting has recently gained popularity as a weight loss strategy largely promoted by the 5:2 diet. Intermittent fasting is restricting intake by 60% of normal intake on 2-3 days per week, and Time Restricted Feeding is limiting the time allowed each day for eating to a window of 8-10 hours.

Intermittent fasting and Time Restricted Feeding have been tested against Continuous Caloric restriction and have been found to be as effective in achieving weight (fat) loss, improving insulin sensitivity and improving health biomarkers. Studies are also showing no difference in weight regain after both continuous energy restriction or intermittent energy restriction.  So with both strategies the goals are achieved if we are able to continue with the changes in dietary habit.

Interestingly studies have showed that despite only being asked to restrict diet for a few days, people still reduce their energy intake by 20-29% on the non-fast days. Hence the benefit of following a restricted intake on certain days transfers across and suddenly we find ourselves being a little more careful of what goes in on the other days.

Often, I find people are concerned if they can follow this dietary restriction if they have Diabetes. It is important that those on Insulin or Oral hypoglycaemic agents use regular Glucose monitoring during fast days and consult their GP for any adjustments in medications as required.

The challenges are of course the experience of hunger, irritability, and a reduced ability to concentrate during fast days, which some say improves with time. The key as always is that it works for you in your lifestyle and leads you into a healthier sustainable routine.

Most people benefit from having a health coach to support them through the many lifestyle changes and sustain their motivation. Adding variety always helps to sustain interest and maintain any dietary intervention. It is also important to consider quality of nutritional intake and ensure we are meeting all our micronutrient needs while on any restricted dietary patterns.

If you are interested in finding out more information on how intermittent fasting could help your weight loss, please call The Madison Medical Practice Hornsby on 9987-2226 or The Madison Medical Practice St Ives on 9440-9411 to arrange an appointment with Gauri Donald, our consulting Dietitian.