There is a recent trend towards intermittent fasting among athletes and people trying to lose weight. Some people agree with fasting, others strongly disagree. On the other hand, low calorie diets have been going on since forever, but they seem to work for some people and not for others. So, if we want to lose weight smartly, what does today’s science have to say about dieting?
Lose weight with intermittent fasting
Intermittent fasting is getting growing popularity as time passes, and some of the supporters of this method are enthusiastic about anecdotic results, and scientific studies. But leaving bias and enthusiasm behind, we can find both good things and bad things we should consider before attempting to lose weight with intermittent fasting. One of the things we should consider is that most studies on fasting are performed on animals, and there should be more studies on humans to assess the safety and benefits of fasting in our organism.
Among relevant studies on fasting, researchers found that it changes our hormones and prepares our molecules to take energy from fatty tissue and lose weight, improves inflammation, insulin resistance, and oxidative stress. Other studies suggest that fasting may improve brain function and stop the spread of bacteria from our gut to the bloodstream. Besides, it is great for those who don’t want to feel obsessed with counting calories and stay away from their favorite foods. Many people lose weight impressively fast with intermittent fasting, and this is why many are enthusiastic with this technique. Note that this is largely due to overall caloric restriction, by limiting the time that calories can be consumed often total calories are limited as a consequence of intermittent fasting.
But before starting intermittent fasting, take into consideration it can be dangerous if you are diabetic or have any type of heart problems. People with disordered eating patterns should stay away from intermittent fasting, as it might exacerbate binge-eating. This may also be a bad choice for people who live an excessively active lifestyle, such as high level athletes, who may even start breaking down muscle tissue if their intake is too low. Also, if you need a high level of concentration in your job it can be a bad idea –and sometimes a dangerous one- to do it after prolonged fasting.
Standard low calorie diets: pros and cons
The standard diets to lose weight need no introduction. They have been going on since forever, and here’s the thing: they work. Low calorie diet should be held over an expended period of time and the results are slow and steady, if done properly. Research shows it is wise to periodize caloric deficits and maintenance calorie (non weight-loss) phases. Early evidence suggests this will benefit overall weight loss long term, weight loss maintenance and possibly psychological fortitude. There no miracle diets with miracle results, but they work correctly and they are safe when they are scheduled by a professional.
The bad thing about low calorie diet is that you often stop eating certain things, invariably. Some allow cheat days here and there, but all of the calorie counting and food prohibitions sometimes end up in a catastrophe: quitting the diet, eating unhealthy foods for even longer, and gaining even more weight. Low calorie diets work best when they are accessible, practical and versatile enough to sustain it for months, for years.
Dr. Nadolsky highlights a key Myth in this infographic: Total calorie intake matters MORE than timing of calorie intake, as frequency, or timing (morning vs evening) plays a negligible role when compared to effects of total caloric intake.
Bottom line is, intermittent fasting and standard low calorie diets will help you lose weight if they are applied as they should. Intermittent fasting should be avoided by certain individuals as noted above, and low calorie diet phases will work for those who make them a part of their life. Depending on yourself, your health conditions, and your needs, you may choose smartly how to lose those extra pounds.