INTERMITTENT FASTING

Intermittent Fasting Jack Sprat English Professor Herman November 28, 2012

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Have you ever wondered how prehistoric man survived with long periods between meals searching for food? Many people are time constrained; they are either looking for new and quicker ways to prepare food or choosing unhealthy fast food sources. A new form of lifestyle change is creating a buzz in nutrition circles termed intermittent fasting (IF). Fasting can be a good alternative to produce weight loss for obese individuals. Government statistics confirm that obesity is a great concern in Canada. A joint report from the Public Health Agency of Canada and the Canadian Institute for Health Information (2011) found that Approximately one in four Canadian adults are obese, according to measured height and weight data from 2007-2009. Of children and youth aged six to 17, 8.6% are obese (p. 10). A review of current literature shows many different types of IF diets. The basic premise is that the fasting revolves around periodic fasting alternating with eating. Individuals would alternate fasting with eating; typically fasting can range from 16-36 hours (Romaniello, 2012). Intermittent fasting is beneficial because it is flexible, sustainable and improves health. Intermittent fasting provides flexibility with preparing meals, shopping for groceries and formulating a meal plan. Mosley (2012) states alternate day fasting (ADF) allows you to eat anything you want for one day with reduced calories the next; 600 calories a day for men and 500 for women. Shopping for groceries adds no extra burden on the pocket book. Eating less means less preparation and buying; saving both time and money. Public Health Agency of Canada (2011) states that socioeconomic status influences obesity. Intermittent fasting does not involve purchasing special meal plans or products. There is no different preparation for the dieter compared with the rest of the family. Dr. Krista Varady completed a study dividing participants into two groups; one group ate high fat meals including pizza and lasagna while the other maintained a low fat diet on their non-fasting diet. The results found the high fat eaters lost

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as much if not more weight (Mosley, 2012). Eating schedules do not have to be altered and favourite meals can still be enjoyed. The 5:2 provides even more flexibility in the eating schedule. This schedule allows the dieter to eat whatever they want for five days a week (feeding days). The other two days are considered fasting days with reduced calories just like ADF diets. This allows the dieter to choose which days are considered fasting. The only stipulation is that they cannot be consecutive. On the fasting days calories can be consumed at one time or spread throughout the day (Mosley). IF provides for a more flexible life style. Intermittent fasting is not only flexible; it is also sustainable for life. Often, when people stop dieting, there is rebound weight gain when the person gains back all the weight and sometimes more. Voss (2010) reports that Researchers at the University of California at Los Angeles analyzed 31 long-term diet studies and found that about two-thirds of dieters regained more weight within four or five years than they initially lost. Thirty to thirty-five percent of weight loss is regained during the first year (Varady, 2011). IF provides options for long term compliance. Johnstone (2006) found that fasting could provide options without difficult calorie or carb counting. Choosing to fast on alternate days instead of daily may work better for some people. ADF can increase adherence since there is not daily eating restrictions (Varady, 2011). The 5:2 diet provides even more flexibility so this may be an option for people that find ADF too restrictive. Berardi (2011) tried out several different IF diets. He found two intermittent fasting strategies that I could follow indefinitely with no problem. Simply, I accomplished the goals I set for myself in a way that was easier and less time-consuming than traditional dieting (p. 3). Eating any time you like; no forced fasting after dinner. Romaniello (2012) claims the thermic effect of food increases your metabolic rate when consuming food. The same metabolic affect is achieved with eating one or five meals provided that the calories are similar (p. 3).

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Besides being flexible and sustainable, IF results in psychological and physical improvements to health. There are psychological reasons why people may want to diet. Not only will they look better, but they will feel better as well. One of the most popular reasons for dieting is weight loss. Dieting may be a safer option to surgical interventions. Bariatric surgery carries a 0.25% risk of death and 13% risk for serious post-operative complications such as embolism, thrombosis or pulmonary complications (Johnstone, 2006, p. 213). IF provides the weight loss results that people desire. Insulin sensitivity is responsible for the weight loss. Depletion of glycogen levels increases your insulin sensitivity which promotes fat loss (Romaniello, 2012). Study subjects lost 1-2 percent of their weight due to mobilization of glycogen stores and water rather than fat mass (Johnstone, 2006, p. 214). Therefore the more you fast the more you deplete glycogen stores, resulting in greater weight loss. Short term fasting provides quick results. In a study conducted by Johnstone, test subjects lost weight during a 36 hour fast, with an average weight loss of 1.33 kg. Weight loss provides physical results that improve health. An increase in intra-abdominal fat is known as visceral obesity. Visceral obesity, which is measured by looking at waist circumference, is linked with an increased risk of both heart disease and type 2 diabetes (Varady, 2011). The sustainability of IF provides long-term results reducing or preventing devastating long term affects caused by obesity. Centers for Disease Control and Prevention (2011) claim a modest amount of weight loss, as little as five to ten percent will cause improvements in blood pressure, blood cholesterol, and blood sugars. Intermittent fasting is beneficial because it is flexible, sustainable and improves health. The diet provides flexibility with meal preparation, shopping and meal planning. IF is sustainable for life and results in improved psychological and physical health. Obesity is a great

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concern in Canada. There are many long-term benefits that result from a lifestyle that includes weight reduction. IF can help normal and obese individuals sustain and reach a healthy weight.

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References Berardi, J.M., Scott-Dixon, K., & Green, N. (2011). Experiments with intermittent fasting. Available from http://www.precisionnutrition.com/intermittent-fasting/summary. Centers for Disease Control and Prevention. (2011, August 17). Retrieved November 2, 2012, from http://www.cdc.gov/healthyweight/losing_weight/index.html Johnstone, A.M., (2006), Fasting the ultimate diet? Obesity Reviews. 8(3), doi: 10.1111/j.1467789X.2006.00266.x. Mosley, M. (2012). The power of intermittent fasting. British Broadcasting Corporation. Retrieved October 26, 2012, from http://www.bbc.co.uk/news/health-19112549 Mosley, M. (2012). The 5:2 diet: can it help you lose weight and live longer? Telegraph. Retrieved October 29, 2012, from http://www.telegraph.co.uk/lifestyle/9480451/The-52diet-can-it-help-you-lose-weight-and-live-longer.html Public Health Agency of Canada. (2011, June 20). Obesity in Canada. Retrieved November 3, 2012, from http://www.phac-aspc.gc.ca/hp-ps/hl-mvs/oic-oac/index-eng.php Romaniello, J. (2012). Intermittent fasting. AskMen.com. Retrieved October 3, 2012, fromhttp://ca.askmen.com/sports/foodcourt_700/703_intermittent-fasting.html Varady, K.A. (2011), Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? Obesity Reviews. 12(7), 593-601. doi: 10.1111/j.1467789X.2011.00873.x Voss, G. (2010). When you lose weight and gain it all back. Womens Health. Retrieved November 10, 2012, from http://www.msnbc.msn.com/id/36716808/ns/healthdiet_and_nutrition/t/when-you-lose-weight-gain-it-all-back/