Thomas Arend, RD, registered dietitian, Parkview Regional Medical Center, explains the principles of intermittent fasting, as well as who should likely avoid the method.
Watch the video – Nourishing Knowledge: Intermittent fasting
Intermittent fasting is a popular nutritional approach in which you don't eat for a certain amount of time during the day. On the more conservative end, you're not eating for 12 hours, maybe 7 p.m. to 7 a.m., and on the more extreme end, you're only eating one meal a day and fasting for the rest.
The benefits of intermittent fasting
This approach can be an effective way to lose weight, and it’s easy to follow. You don't have to follow any specific rules or count calories. You don't even have to change your diet. You only have to be disciplined enough to not eat during your fasting window.
The downside of intermittent fasting
Whenever we lose weight, especially when we're fasting, we lose muscle mass, and sometimes losing muscle mass can be worse for our long-term health than those few extra pounds.
Some observational research suggests skipping breakfast, whether you're fasting or not, isn't beneficial for your long-term health. For this reason, if you do plan to pursue intermittent fasting, consider including three meals throughout the day.
Who should avoid intermittent fasting
There are a few circumstances where fasting may not be the best idea. This includes:
- People who are 65 and older
- People who are more sedentary
- Women hoping to conceive
- Those on insulin or medications that lower blood sugar
- Children
- Pregnant women
- Women who are breastfeeding
- Anyone with high energy needs
As with any considerable change in lifestyle habits, people should speak with their primary care provider before implementing a new approach like intermittent fasting, particularly if they fall into any of the descriptions above.
If you want to learn more about intermittent fasting, talk to your doctor and get a referral to a dietician.
