The Pros and Cons of Intermittent Fasting

In recent years, intermittent fasting has gained significant attention as a popular dietary approach for weight loss and overall health improvement. This eating pattern involves alternating cycles of fasting and eating within specified time periods. This could be a set number of hours (some people choose days although the evidence is mixed on this). So you would only eat between 12PM-8PM, or 2PM-9PM for example. The window is down to you to choose.


While intermittent fasting has been praised for its potential benefits, it is essential to understand both its advantages and drawbacks before incorporating it into your lifestyle.


Benefits:

1. Weight Loss and Improved Body Composition:One of the primary reasons people turn to intermittent fasting is for weight loss. By reducing the overall calorie intake during fasting periods (creating a calorie deficit), the body utilises stored fat as an energy source, leading to gradual weight loss. Additionally, intermittent fasting has been shown to improve body composition by preserving lean muscle mass while reducing fat mass (if an adequate protein intake is consumed).
   
   
   
2. Enhanced Insulin Sensitivity:Intermittent fasting can help improve insulin sensitivity, which is crucial for maintaining stable blood sugar levels. When you fast, the body's insulin levels decrease, allowing cells to become more responsive to insulin. This can lead to better glucose regulation, reduced risk of type 2 diabetes, and improved overall metabolic health. This also helped by the point 1, losing overall fat mass.
   
   
   
3. Potential for Longevity:Some research suggests that intermittent fasting may promote longevity and increase lifespan. Studies conducted on animals have shown that fasting activates cellular repair mechanisms and enhances stress resistance. While more human research is needed, intermittent fasting shows promising effects in delaying ageing and age-related diseases.
   
   
   
4. Simplified Meal Planning and Portion Control:One advantage of intermittent fasting is the simplicity it brings to meal planning. With designated eating windows, individuals can focus on consuming high-quality, nutrient-dense foods within specific time frames. This can lead to better portion control and healthier food choices, making it easier to maintain a balanced diet.
   
   
   

Drawbacks:

1. Risk of Nutrient Deficiencies:Intermittent fasting may increase the risk of nutrient deficiencies if not carefully managed. Since the eating windows are limited, it can be challenging to consume all the necessary vitamins, minerals, and macro-nutrients within the restricted time frame. To mitigate this, it is crucial to prioritise nutrient-dense foods during eating periods and potentially consider dietary supplementation.
   
   
   
2. Difficulty in Sustaining Long-Term:Intermittent fasting may not be suitable for everyone in the long run due to its restrictive nature. Strict adherence to specific eating and fasting windows can be challenging for some individuals, leading to feelings of deprivation and potential binge-eating during non-fasting periods. It is essential to find a sustainable eating pattern that fits your lifestyle and preferences.
   
   
   
3. Potential Negative Effects on Some Individuals:While intermittent fasting can be beneficial for many, it may not be suitable for everyone. Some individuals, such as those with certain medical conditions, pregnant or breastfeeding women, and people with a history of disordered eating, should exercise caution or avoid intermittent fasting altogether. It is always advisable to consult with a healthcare professional before starting any significant dietary changes.
   
   
   
4. Impact on Physical and Mental Performance:Intermittent fasting may affect physical and mental performance, especially during the initial adjustment period. Some individuals may experience low energy levels, decreased concentration, and difficulty maintaining intense physical activities. It is essential to listen to your body and adjust your fasting schedule accordingly to ensure optimal performance and well-being.
   
   
   

For me the key is does it suit your training regime, social, work and family life. It might suit some days more than others so use it as a model when you need to. I personally don’t like to train hungry so that is something I would have to plan if I was to use intermittent fasting. Some days I naturally might fall into a feeding window.


I wake up early and may only have a coffee for the first hours of the morning and then wait until lunch to eat my first main meal. For me it just depends. See what works for you.


Remember though, if fat loss or maintenance is your goal, whatever you consume within your feeding window still has to be below or within your bodys calorie need.


It isn’t an excuse to only eat cookies, pizza and down 2 bottles of wine. You still need to have an awareness of your total intake, it just is likely that if you stick to your regular meals in the window you should consume less calories overall.


I hope that gives you an insight.


Any questions let me know or if you have tried or used intermittent fasting let me know how got on with it.