Intermittent Fasting: The Trendy Diet Craze and Its Effects

Intermittent fasting has become a popular dietary trend, touted for its alleged anti-aging properties, but is it actually that good for you?

The idea of fasting for certain periods throughout the day has gained momentum with those that are looking to lose excess weight and live healthier, longer lives. However some skepticism has been expressed towards the 16:8 diet, where individuals fast for 16 hours, with an 8 hour eating window. 

Intermittent fasting (IF) is a diet that cycles between periods of eating and fasting. Unlike a traditional diet that restricts calories or specific foods, IF is more concerned when you eat, rather than what you eat. The most popular method is the 16:8 diet, where people fast for 16 hours, with an 8 hour eating windows.

The 16:8 diet can be achieved by skipping breakfast, having the first meal at noon, and the last meal before 8.pm. However, researcher Nicklas Brendborg states this may not be the best approach. He suggests that those looking to fast should skip dinner rather than breakfast, as studies show that consuming calories earlier in the day is more beneficial. 

Despite its popularity, there isn't clear scientific evidence that daily fasting benefits already healthy, lean individuals. When it comes to the positive effects of fasting, it's essential to tread carefully. Are we talking about weight loss or staying younger for longer?

The main benefit of intermittent fasting is weight loss. By reducing the time window where you eat, you naturally consume fewer calories, ultimately leading to weight loss. Studies have also shown that intermittent fasting improves metabolic health by reducing insulin resistance, lowering blood sugar levels and promoting fat loss while preserving muscle mass. Other studies look into the anti-aging effects, although these are harder to observe. Nonetheless there is the potential to lower the risk of heart disease, diabetes and cancer. 

However there are downsides to intermittent fasting, and it may not be suitable for everyone. For those with a history of eating disorders, intermittent fasting can lead to unhealthy behaviors or make existing health issues worse. When you fast for extended periods of time, you could develop nutrient deficiencies as it is difficult to eat enough essential nutrients within the limited eating window. Other side effects could be irritability, fatigue and difficulty concentrating. 

So, while fasting might have its benefits, especially for weight loss, its effects on longevity remain less clear and may vary from person to person.