Intermittent fasting has become one of the hottest health and fitness trends out there. Seems like everyone and their mother is trying it these days. Heck, even your coworker Janet who eats salads for lunch every day is suddenly fasting for 16 hours at a time. But what’s the real deal with intermittent fasting? Does it actually help with weight loss or is it just another fad diet?
In this post, we’ll explore the science behind intermittent fasting and see what researchers have uncovered about its effects on weight loss and overall health. There’s some fascinating biology at play when you fast! By understanding the mechanisms involved, you can decide if intermittent fasting is right for you.
Introduction
First off, what exactly is intermittent fasting (IF)?
It’s an eating pattern that cycles between periods of fasting and eating. Rather than limiting what foods you eat, it limits when you eat them. There are a few different IF methods including:
- The 16/8 fast: Skip breakfast and restrict eating to an 8-hour window, like noon to 8pm.
- The 5:2 diet: Eat normally 5 days per week but fast or eat very low calorie the other 2 days.
- Alternate day fasting: Fast every other day.
- Eat-stop-eat: Do a complete 24-hour fast 1 or 2 times per week.
If this sounds terrible at first (no breakfast?!), don’t worry! Once you get the hang of it, intermittent fasting can fit seamlessly into your routine. Lots of people, me included, find it’s an easy way to lose weight without much effort.
But don’t take my word for it. Let’s take a look at what the science says.
A Quick History of Fasting
Before we get into the research though, it helps to understand that fasting has been practiced for millennia. Just take a look at ancient Greek physician Hippocrates who promoted fasting as a route to good health way back in 400 BC!
Fasting for health and spiritual reasons popped up in many ancient cultures and religions over the centuries. But it really surged in popularity as a weight loss and health strategy in the early 1900s when ‘The Fasting Cure’ book became a bestseller.
Despite its long history, we’re only now starting to really understand what happens in our bodies when we fast intermittently. Modern technology has allowed researchers to unlock fascinating insights into the science behind this age-old practice.
Let’s dive in!
What’s Happening Biologically When You Fast?
It turns out, a lot is going on inside when you skip meals and fast overnight or longer. Intermittent fasting affects several processes and systems throughout the body.
Insulin Levels Drop
One of the primary effects of fasting is that it quickly lowers your insulin levels. This is key for weight loss.
Insulin is the hormone that allows glucose (sugar) in your blood to enter your cells for energy. When you eat, your blood sugar rises, and your pancreas releases insulin.
Between meals, as glucose is used up, insulin levels drop so your cells can switch to burning stored fat for fuel. Yep, body fat is released when insulin is low!
By keeping insulin levels low for longer periods, intermittent fasting facilitates fat burning big time.
Cells Clean House
Ever heard of autophagy? This is a cool process that happens in cells when you fast. It’s basically cellular “housekeeping” where cells recycle old junky parts and repair damaged components.
Intermittent fasting triggers cells throughout your body to engage in autophagy to stay vibrant and functionally healthy. It’s like your cells do a deep clean when you fast!
Hunger Hormones Change
When you don’t eat for several hours, your hunger and satiety (fullness) hormones shift favorably.
Ghrelin, produced in the gut, stimulates appetite. Meanwhile, leptin produced in fat cells suppresses hunger.
During a fast, ghrelin production drops so you feel less hungry. And after fasting when you eat again, your leptin spikes, making you feel satisfied and full faster.
These changes make it easier to control hunger and overeating when intermittently fasting.
IF and Weight Loss: What Does the Research Say?
Now that we understand some of the major biological mechanisms, let’s look at what the science says about intermittent fasting and weight loss.
Multiple studies suggest that IF can be an effective strategy for shedding pounds. Here are some of the ways it seems to boost fat burning:
Fewer Calories Consumed
By limiting eating to specific hours, you naturally reduce the total number of calories you consume overall without feeling deprived. For instance, on the 16/8 fast, you skip breakfast, eliminating those morning calories.
Eating fewer calories while fasting for 16 or more hours sets you up for weight loss success. It’s just math – caloric deficit = pounds lost!
Metabolism Goes Up
Some research indicates intermittent fasting may slightly boost your resting metabolic rate (the calories burned just living). Studies show metabolism increases 3-14% during and after intermittent fasting.
Fasting also increases catecholamines – hormones that mobilize fat from storage. The longer daily fasting period appears to maximize the “metabolic magic” of meal timing.
Fat Loss Is Clinically Documented
So what does the clinical evidence say? When scientists directly study intermittent fasting for weight loss, what do they find?
A recent 2021 review looked at randomized controlled weight loss trials on various types of intermittent fasting. The studies generally ranged from 3-24 weeks long.
On average, people who followed an intermittent fasting eating schedule lost between 5-8% of their total body weight compared to control groups not fasting. Pretty motivating!
Longer, more frequent fasting produced greater weight loss results. But even smaller fasts like 16:8 helped people drop pounds.
Beyond Weight Loss: The Health Benefits of IF
Weight loss isn’t the only perk of fasting. A ton of new research is revealing fasting’s amazing health and anti-aging effects:
Heart Health
Several studies indicate intermittent fasting improves numerous heart health markers like blood pressure, cholesterol ratios, and triglycerides.
By reducing inflammation and improving insulin resistance, fasting seems to benefit cardiovascular function in significant ways.
Brain Power
Exciting animal research shows intermittent fasting could protect brain cells and actually improve brain function.
Mice and rats who fasted intermittently had less inflammation and oxidative damage in the brain. Their neurons were also protected from injury.
Early human studies suggest fasting enhances cognition and mood while slowing age-related brain decline too. Pretty cool!
Longevity
Animal data indicates intermittent fasting can extend lifespan by 20-50% in yeast, worms, mice and rats.
The reasons likely have to do with reduced cell damage and disease processes from fasting’s protective effects. More study is still needed, but anti-aging benefits are looking likely.
Is IF For You? Tips and Considerations
Intermittent fasting has a solid backing in science for weight loss and health improvement for most healthy adults. However, there are some important factors to keep in mind:
Check with your doctor first if:
- You’re pregnant or breastfeeding (increased calorie needs)
- You have diabetes or blood sugar problems (medication adjustments needed)
- You take prescription medications (interactions possible)
- You have a history of eating disorders (concern for triggers)
Other tips for success:
- Stay hydrated with water, herbal tea, and coffee during fasting
- Pay attention to hunger cues and don’t overdo fast lengths
- Break your fast if you feel unwell or have low energy
- Start with more moderate fasting like 12-14 hours daily
- Build up to longer, less frequent fasting slowly
The key is to experiment to find the intermittent fasting method and schedule that fits your lifestyle best. Patience and consistency are important – it takes time for your body to adapt to fasting. But the effort is so worth it!
The Takeaway: Should You Try Intermittent Fasting?
Hopefully this post has helped explain what happens inside when you fast and whether the science backs up the weight loss claims about intermittent fasting.
Here are the key takeaways:
- Fasting for health is an ancient practice that’s surging in popularity today
- IF triggers several beneficial biological mechanisms like lower insulin, fat burning hormones, and autophagy
- Clinical studies find intermittent fasting results in approximately 5-8% weight loss over 3-24 weeks compared to non-fasting
- Emerging research suggests fasting offers brain, heart, and anti-aging health benefits too
- Most healthy adults can safely try IF, but check with your doctor if you have medical conditions or take medication
While more study is still needed, it seems intermittent fasting can be a promising lifestyle tool for weight management and overall wellness.
But remember, there are no magic bullets! Be sure to also focus on overall healthy living with great nutrition, regular activity, adequate sleep and stress relief for total mind/body balance.
Ready to give IF a try?
Start here with my free Intermittent Fasting Quick Start Guide to pick the right fasting plan and set yourself up for success.
And don’t forget to subscribe to my newsletter for helpful info to optimize your health, wellbeing and weight loss!
Hope this post has provided a helpful overview of the fascinating science fueling intermittent fasting. Here’s to healthy, happy, vibrant living!
Thank you for reading this post, don't forget to subscribe to our free newsletter
!
