Benefits of intermittent fasting for weight loss and diabetes
Key Takeaways:
Intermittent fasting works for weight loss and better blood sugar control.
Intermittent fasting works as it limits the calories you have the opportunity to consume in a day.
However, it comes with side effects and diabetes patients should check with their doctors if intermittent fasting is right for them.
Intermittent fasting may not be sustainable for you, depending on your lifestyle. There are other less limiting options that you can explore.
In recent years, intermittent fasting has gained popularity among those who want to lose weight.
Intermittent fasting, at its core, means eating for a period and then not eating (or severely restricting food consumption) for another period.
There are three popular fasting approaches to intermittent fasting:
Time-restricted feeding (e.g., 16/8 and 14/10). Time-restricted feeding, as the name suggests, is essentially restricting food consumption to specific time periods each day. You may have heard of the 16/8 fasting method. This means that you fast for 16 hours, and with an 8-hour eating window. Another is the 14/10 method, which means you fast for 14 hours and have a 10-hour eating window.
Alternate day fasting. This type of intermittent fasting cycles between days of fasting (usually allowed 500 calories) and normal eating.
5:2 diet. With the 5:2 diet, you can eat as per normal meals five days of the week. After which, you restrict calorie consumption to 500-600 on the remaining two days.
Intermittent Fasting for Weight Loss
Does intermittent fasting really work for weight loss? An umbrella review found that there is a link between intermittent fasting and a reduction in body mass index (BMI) in healthy adults and individuals with obesity. A key mechanism responsible for the weight loss effect appears to be “flipping” of the metabolic switch.
While intermittent fasting works for weight loss, it is not necessarily more effective than if you were to consume fewer calories than your body burns.
The reason why intermittent fasting works is because it limits the number of calories you can consume in a day. In a way, it gives you a small window of time to eat, therefore leaning towards a calorie deficit that is necessary for weight loss. Other than that, intermittent fasting could also lower insulin resistance, which possibly contributes to weight gain.
Intermittent Fasting for Diabetes Control
Fasting (and calorie restriction) can improve insulin sensitivity and reduce insulin levels. People with diabetes who intermittently fast can control their blood glucose levels better while they are fasting – and shortly after they are eating.
Some evidence suggests a link between intermittent fasting and type 2 diabetes remission. In a small study, insulin-dependent diabetics were able to improve their insulin resistance and cease the use of insulin. In addition, intermittent fasting may also provide the following benefits:
Weight loss
Improved brain health
Improved heart health
Reduced risk of obesity-related illnesses, including some forms of cancer and sleep apnea
Reduced risk of inflammation-associated conditions, such as arthritis, asthma, and stroke
However, if you have type 2 diabetes, it is important to check with your doctor before you start intermittent fasting due to the risk of hypoglycemia and other side effects as listed below.
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Intermittent Fasting Risks
Intermittent fasting can help you gain better control of your blood sugar, in addition to helping you lose weight. However, if you have type 2 diabetes, you need to check with your health professional if intermittent fasting is indeed right for you. This is to determine if there are any changes that should be made to your medication to allow for intermittent fasting.
In addition, patients with diabetes are more likely to experience these side effects:
Fatigue
Persistent hunger
Nausea
Headaches
Insomnia
Mood changes
Does intermittent fasting lead to sustainable weight loss?
Intermittent fasting is hard work – it takes discipline, consistency and a rigid schedule. Is it for you? The key here is to assess your lifestyle, if it allows you to sustain intermittent fasting for a long time. In addition, consider your health conditions (e.g. diabetes).
If you think you can fast for a really long time, then the answer is yes.
However, there are other options for sustainable weight loss results. You don’t have to completely change your lifestyle. With NOVI Optimum, you can get personalized guidance – from eating to exercise – tailored by dietitians and fitness coaches just for you. Conveniently, you can reach out to your health team remotely through our mobile app so you can tweak your program as you progress.
