If you’ve tried various weight loss diets, you’ve probably heard of the current popular one: Intermittent Fasting. But is it effective and safe to follow?
There are many versions of Intermittent Fasting. Basically, this diet restricts when or how much you eat, and some versions restrict both. In one version, you eat only during a certain window of time. For example, if you are required to eat within eight hours in a day, you would only eat between the hours of 9 a.m. and 5 p.m.
There are also alternate-day and whole-day versions of Intermittent Fasting, where you fast or severely limit calories on two or more days in the week. The other days you eat what you normally eat. One of the more popular versions is the 5:2 diet, where you eat as you normally do for five days, then restrict your calories on two non-consecutive days.
Although some sources give it rave reviews, the jury is still out on the efficacy of Intermittent Fasting. There isn’t much evidence about how well this diet works over the long term, although it’s generally regarded as safe as long as you are in good health. However, it’s highly recommended to check with your doctor first, if you are on any medications or have a health condition like diabetes. Fasting for any length of time may affect insulin response, or create imbalances in sodium, potassium or other vital minerals, which can be a concern for those with existing heart conditions.
Short-term studies show most people find Intermittent Fasting easier to manage and stick with, as opposed to diets that severely limit or exclude certain foods or food groups. Discouraging news is that weight loss occurs at a slow rate, if at all. However, a slow and steady weight loss (1/2 to one pound weekly) is more successful and permanent than losing it too quickly. On the plus side, some short-term studies find Intermittent Fasting may reduce the risk factors linked to heart disease, diabetes, high blood pressure, high cholesterol, and inflammation.
Dietary choices while Intermittent Fasting may be confusing for many because these diets usually do not specify what to eat. Eating poor-quality foods on the diet may not be a good choice. Even if you do lose weight, your good health may be at risk. Healthy eating is essential while Intermittent Fasting because you must provide the many nutrients your body needs to survive when you finally do eat.
If you choose to follow Intermittent Fasting, be sensible about it. The diet should not be followed as an excuse to later gorge on junk food. Choose a wide variety of healthful, whole foods and minimize foods that are highly refined and processed.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.