Intermittent fasting has been shown to improve health outcomes in humans and animals. In particular, intermittent fasting can improve biomarkers of disease and reduce oxidative stress.
However, not everyone is a good candidate for intermittent fasting. It is important to know the benefits and risks before trying it out.
Potential Benefits
Various studies suggest that intermittent fasting may help prevent or treat a variety of health conditions, from high blood pressure to metabolic diseases like diabetes. These benefits may be linked to changes in gut bacteria, which have been shown to influence our immune systems and metabolisms.
We used 16S rRNA sequencing to analyze the microbiome of individuals participating in the study. Fasting resulted in enrichment of the anti-inflammatory gut commensals Faecalibacterium and Alistipes, which produce short-chain fatty acids (SCFAs), including butyrate. In contrast, the SCFA-producing bacterium Corynebacteria was significantly depleted in the fasting group.
However, these changes did not translate into increased bacterial diversity as measured by beta diversity using Bray-Curtis distances on the rarefied dataset. This was also true when assessing immunome and metabolite data. A trend for fasting to reduce, then restore, diversity was observed in the fasting+DASH arm, whereas DASH alone did not affect diversity. Interestingly, BP responders and non-responders differed substantially in microbiome and immunome features at baseline.
Potential Risks
While intermittent fasting has been touted as the golden child of the wellness world, it’s important to note that much of the research has been short-term and in small groups, so we don’t know what long-term effects it might have on human health. Some of the risks include hunger and stress, which could lead to overeating or binge eating. It’s also important to stay hydrated during this time, as fasting can cause dehydration.
However, a recent study found that intermittent fasting and shifting to a healthy diet improves blood pressure (BP) in individuals with metabolic syndrome (MetS). The study also showed that fasting enriches gut commensals known as butyrate producers, such as Faecalibacterium, while depleting the bacterium Oscillibacter.
Despite the positive effects of intermittent fasting on BP, it’s important to speak with your doctor before trying any new eating patterns. You should also exercise caution if you have certain chronic health conditions, as fasting may trigger the body’s fight-or-flight response. Finally, if you are pregnant or breastfeeding, you should avoid intermittent fasting altogether.
Effects on the Microbiome
The current "Western diet" promotes metabolic inflammation and accelerates cardiometabolic disease (CMD)1,2. Shifting to a healthy Mediterranean-like diet, such as the DASH diet3, has been recommended as an non-pharmacological approach to reduce CMD risk.4 Unfortunately, this dietary change can be difficult to comply with in real life.
In a recent multi-omics study of high blood pressure patients with MetS, intermittent fasting in combination with DASH led to sustained systolic blood pressure decrease (Supplementary Data 13). Analysis of baseline microbiome and immune features showed that a higher abundance of the anti-inflammatory gut commensal bacteria Akkermansia and Ruminococcaceae was associated with more durable weight loss and BP response to DASH treatment.
The study also showed that fasting significantly impacted several functional and taxonomic microbiome features, such as the abundance of the butyrate-producing bacteria Faecalibacterium. Furthermore, a machine learning model predicts that the gut microbiome of responders to DASH -but not non-responders- is characterized by enrichment of microbial taxa Desulfovibrionaceae, Hydrogenoanaerobacterium and Akkermansia, together with increased CD8+ effector T cells and regulatory T cells.
Conclusions
In humans, intermittent fasting is typically characterized by daily alternating periods of eating and non-eating. The goal is to reduce overall calorie intake while still being able to consume healthy foods.
A number of studies have found that IF can improve metabolic markers, including blood pressure (BP) and body weight. However, the results have been inconsistent. More research is needed to determine whether these effects are due to dietary changes or other factors.
In the meantime, many advocates suggest that incorporating intermittent fasting into one’s regular diet can be beneficial. They argue that ancient hunter-gatherers didn’t always have access to 3-4 meals a day, and that the human body is naturally adapted to intermittently going without food. In addition, some evidence suggests that IF can boost short-chain fatty acid production and promote a process called autophagy, which removes damaged cells from the body. Chord diagrams showing correlations between BP and microbial functional or taxonomic features and immune cell phenotypes are shown in Supplementary Data 5. Fasting shifts the gut microbiome towards a characteristic compositional state, while refeeding reverses these effects.
Frequently Asked Questions
What can I have in the morning, even if I'm intermittent fasting
Awakening your palate in the morning can be difficult but possible. Good breakfast drinks can be a good way to get your day started, even if you are intermittent fasting.
If you're looking for something that will break your fast, it's important to explore other options than sugary juices or caffeinated beverages.
Rethinking the conventional wisdom means moving from low-nutrition drinks to high-nutrition options that pack a punch. Use cardamom to flavor your tea, as well as ginger or mint flavours. You might also add manuka honey occasionally. Another great option is warm tart cherry juice. It has both health benefits for the body and delicious taste.
If you need an extra boost of energy, coconut water can provide electrolytes, a refreshing flavor, and beneficial enzymes to give you that boost. Kombucha is packed with key probiotic benefits in an all-natural, sparkling splash of effervescence. This allows you to enjoy your mornings without having to stop for a snack.
Do not let hunger take over! Enjoy these new breakfast beverages and you won't feel thirsty!
Can intermittent fasting help to shed belly fat?
The key to solving problems is to challenge the status quo. Traditional wisdom holds that exercise and caloric restriction are key to losing belly fat. However, recent research has revealed that intermittent fasting is more effective and faster than previously believed.
Intermittent Fasting means that you only eat within an 8-12 hour time frame each day. This leaves 12-16 hours for fasting between meals. Intermittent fasting means that you don't have as many calories to count or portions as when you are restricted by calorie counts.
If done properly, intermittent fasting can boost metabolism and help you burn fats more effectively than other methods for long-term weight reduction. It can also improve mental clarity, digestion, decrease inflammation, and lower the risk of developing chronic diseases such as type 2 diabetes.
The best part is that it doesn't take much effort. All you have to do is set a timer and then stop eating food until it starts again. Intermittent fasting offers a straightforward way to lose belly fat and improve health outcomes.
Intermittent fasting may be a great option to kickstart your weight loss journey. However, it isn't a miracle cure. Still, it's important that you eat healthy and nutritious foods and exercise regularly. It's a good idea to consult your doctor before you change your diet if you have any medical conditions, are pregnant, or nursing.
Can you eat as much or as little as you wish while still losing weight through intermittent fasting?
Are you looking to enjoy all the benefits of intermittent fasting while still being able to eat what your heart desires? The answer to this question is YES. You can successfully lose weight with intermittent fasting while enjoying your favourite meals.
Intermittent fasting, if done with care and discipline, can be an effective way to jumpstart your weight loss efforts. You can tailor your eating schedule and include your favorite foods in your diet. It's important to consider the size of your meals and how many calories are from snacks, dressings, or other extras.
Balance is the key when it comes intermittent fasting. Studies have shown this. Including a few indulgent meals won't counter the beneficial effects of being in a fasted state for 16-20 hours daily. Intermittent fasting is a good way to burn fat, decrease hunger signals, and improve your mental clarity and focus.
Intermittent Fasting is a great solution for anyone looking to change their lifestyle but without giving up what they love! You can still enjoy delicious foods and drastically reduce your caloric intake by strategically eating with purpose at certain times of the day. So what are you waiting for? Get started now to experience intermittent fasting at its best!
Can lemon water break your fast
Many people find it intimidating to break a fast, even though fasting is a great way to be healthy. Is lemon water enough to break your fast?
The answer may surprise you: no, in moderate amounts, it won't. Citrus fruits can still be eaten during fasting. They are high in vitamins and nutrients that aid digestion and compensate for meals missed.
The evidence shows that lemon juice has many health benefits, including increased metabolism & hydration, enhanced fat-burning capabilities and enhanced nutrient uptake rates. You might find that allowing natural citrus flavours to guide you on your fasting journey is what will unlock the unique experience that has been within you.
A few studies even suggest that sugar-free Lemon Water should be consumed before breakfast in a fasting period. This helps stimulate your digestive juices to get you started for the day.
Remember, more is not necessarily better. Limiting your intake to 2 tablespoons per day of fresh lemon juice is safe and will not affect the results of your fasting.
Keep your chin up, because you can still enjoy great breakfast flavours and not lose vital nutrition. This could make every day extraordinary!
How to do Intermittent Fasting for Beginners?
Getting started with intermittent fasting can seem daunting. But taking the right steps and understanding what it involves can help begin a successful intermittent fasting journey.
First, pick the type and duration of fasting that interests you. There are three primary types of intermittent fasting: time-restricted fasting, the 16/8 method, and the 5:2 diet. Time-restricted intermittent fasting is when you only eat during specific hours each day. The 16/8 diet involves eating within an 8 hour window and not eating for the rest. The 5:2 diet is a non-consecutive week of calorie restriction, with normal eating the rest of the time.
Second, stock up on nutritious foods that are quick and easy to prepare so you can be successful when hunger strikes. These include nutrient-rich protein such as eggs, beans, and legumes; healthy fats like nuts and seeds or oil; high-fibre carbohydrate like quinoa and buckwheat; and a variety of fresh fruits and veggies to ensure you get your daily doses of vitamins and minerals.
After planning your meals, plan how to handle social pressure when dining out with family or friends since self-control is key when on an intermittent fast lifestyle. Flexibility and adaptability are key in staying focused on your goals. Therefore, you should include sweet spot meals to increase satisfaction without compromising the progress made in recent weeks or months.
Lastly, stay motivated by keeping track of results, including body weight and measurements around the waistline, hips, or other relevant areas but don't forget to reward yourself once goals have been achieved to keep motivation levels high.
Statistics
- In 2018, 63.1% of Canadian adults were overweight or obese. (ncbi.nlm.nih.gov)
- Fat consumption was examined in 1 study, which compared dietary fat intake of 45% versus 25% at the expense of carbohydrate intake. (ncbi.nlm.nih.gov)
- IF participants) IF resulted in weight loss, ranging from 0.8% to 13.0% of baseline body weight (Table 1). (ncbi.nlm.nih.gov)
- When diet composition was controlled, most protocols were consistent with Health Canada and American Heart Association guidelines: 55% carbohydrates, 20% fat, and 25% protein. (ncbi.nlm.nih.gov)
External Links
pubmed.ncbi.nlm.nih.gov
- Intermittent fasting and diabetes: What role does it play in treatment? PubMed - A review of literature and a guide to primary care physicians
- Daily Fasting Improves Health & Survival in Male Mice Independently from Diet Composition or Calories – PubMed
ncbi.nlm.nih.gov
- Intermittent energy restriction helps obese men lose weight: the MATADOR research - PubMed
- INTERMITTENT FASTERING AND HUMAN METABOLIC HEALTH. PMC
nejm.org
sciencedirect.com
- Influence of short-term repeated fasting on the longevity of female (NZBxNZW)F1 mice - ScienceDirect
How To
Tips and tricks to stick to an Intermittent Fasting Program
Intermittent fasting, which involves alternating between eating and abstaining completely from food, is a popular strategy for weight loss and health improvement. Although intermittent fasting can help improve your health, and help you achieve your goals, it can be difficult for people to adhere to a regular schedule. Here are some tips to help you stay on the right track.
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Find a routine to work for you. We are all different so it is important to find one that works. Some people prefer eating earlier in the evening and going fast the next day. Other people prefer eating later in the afternoon and going fast the next morning. You can experiment with different routines to discover what works for you.
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Healthy snacks are important: If you are fasting for a long time, it is essential to keep your body nourished. Healthy snacks such as fruits, nuts, seeds or fruit can help you keep your energy up, and your hunger under control.
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Plan: Planning helps you stick to your intermittent fasting routine. Consider preparing your meals in advance or packing healthy snacks for work or other activities to help you stay on track.
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Hydration is key: Water can keep you hydrated and full while fasting. Take 8-10 cups of water every day, and you might consider adding in other low-calorie, hydrating drinks like unsweetened tea or herbal tea.
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Be flexible: It's okay to be flexible with your intermittent fasting schedule - life happens, and sometimes you may need to deviate from your routine. Just try to get back on track as soon as possible, and don't beat yourself up if you slip up.
You will need to practice and be consistent with your intermittent fasting. It is possible to make intermittent fasting a regular part of your healthy lifestyle with the right mindset. With some trial-and-error, you will find a routine you like and that helps you reach your health and fitness goals.
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