Intermittent Fasting

Intermittent fasting IF (intermittent calorie restriction, routine periodic fasting, or

intermittent energy restriction) is an eating pattern that alternates between two events:

abstaining, and consuming food and drink. This form of fasting has become a popularized

weight loss method within the diet and fitness community. Recent studies indicate many

possible health benefits regarding the brain, cardiovascular system, liver, and other functions of

the body. Research has found this diet method to relieve symptoms of diabetes II and maintain

muscle retention while losing weight.

Numerous studies have shown positive health outcomes in human and animal studies

[2][4][6]. IF has been found to decrease risks of cardiovascular diseases [1], diabetes mellitus II

[3][4], and inhibit neurological (regarding the brain) deterioration [2][4][6].

1.0 Variants

Commonly used types of IF are alternate day fasting (complete alternate day fasting),

modified fasting regimen (alternate day modified fasting), and time restricted feeding.

1.1 Alternate day fasting

This form of fast cycles between two periods, defined by 24-hour periods, between

abstinence of any caloric food and drink, and non-restricted food and drink consumption [1][5],

i.e. fasting on Mondays and Thursdays but eating ad libitum, to one’s desire, for the remainder

of days.

1.2 Modified fasting regimens

 Specific fasting days permit 20%-25% caloric intake for specified non fasting days permit

ad libitum eating [1][5] i.e. a person with a 2,000 calorie per day diet chose Mondays and

Tuesdays as fasting days. This person may only consume a maximum of 400-500 (20%-25%)

calories on these fasting days but will not have a caloric limit for non-fasting days.

1.3 Time restricted feeding

This regimen consists of an eating windows that limit food consumption to encourage

fasting periods [1][5]. These are usually 4, 8, or 12-hour windows. I.e. a person with an eating

window of 8 hours may eat from 1pm to 9pm but must fast 16 hours from 9pm to 1pm.

2.0 Mechanism

IF’s ability to optimize one’s fat into energy is why many fitness enthusiasts have

adopted this into their lifestyle. This process is called ketosis.

2.1 Ketosis

The consumption of food and drink provide nutrition. Nutrients such as protein,

carbohydrates, sugar, vitamins and minerals give energy for the body to perform daily

functions. Carbohydrates and sugar are the first source the body uses for energy. In addition, a

meal containing these nutrients cause an insulin spike (a release of glucose) into the blood

stream [1]. Once glucose is released, the body is put into a fat storing phase which may negate

the ability to burn calories [2]. Figure 1 visually demonstrates spikes of insulin when comparing

three different forms of IF.

When intermittent fasting, approximately 12 to 36 hours into the fasted state, the body

is deprived of carbohydrates and glucose (sugar) [1]. This prevents the process of glycogenolysis

(converting carbohydrates into sugar) and lipid synthesis (the creation of fat) and shifts the
body into the use of adipose to create ketones (chemical by product) [1]. When glucose and

carbohydrate storages are depleted, fat is used as a secondary source for energy. This process

will put the body into ketosis (the use fatty acids fat cells as energy) [1]. Ketones will then be

delivered into the brain and muscle cells to sustain energy [1].

Figure 1. Insulin spike in three types of diets, from Anton, 2018 [1]

3.0 Health effects

Losing weight without exercising or changing one’s diet has sparked controversy among

researchers. In addition, IF has been assumed to be beneficial for overweight persons and the

health conscious but findings are contrary to this belief. IF can improve the health of persons

that are at risk for heart and brain diseases.

Further studies and observations have found positive significance in health longevity

and lifespan [1-3][5]. Improvements in mood, lipid levels, inflammation [5], asthmatic

symptoms [2], and among other health markers have been reported [1-4]. Furthermore, animal
studies suggest IF may delay neural degeneration progression [2][4][6]. Figure 2 presents

multiple health benefits and symptoms of IF.

3.1 Diabetes Mellitus II

Participating in IF can be a preventative measure for one’s health. In a systematic

review, Horne, Muhlestein, and Jeffery (2015), confirmed a decreased likelihood of diabetes in

cardiac patients when intermittent fasting [3]. In addition, an observational study reveals a 25%

increase for insulin sensitivity in overweight subjects during a two day fast per week [4]. This

indicates that the body is more proactive at managing sugar levels by becoming more efficient

in using energy. Other studies report higher diabetes risk in non-IF subjects in comparison to IF

subjects [2] who indicate a decrease in diabetic risk factors such as insulin sensitivity [1][4],

glucose metabolism, and fat [2].

Figure 2. Health benefits and symptoms of IF, from Anton, 2015 [1]

3.2 Neural Disorder

Multiple investigations on rodent subjects have found positive outcomes for neuronal

integrity [2][4][6], degeneration [1], motor coordination [4]. In essence, the quality of their
brain functioning is healthfully maintained while improving balance. Moreover, an IF regimen

has shown to have a protective quality over free radicals (atoms that damage cells), synapses

(connections in the brain that assist in neural transmission), and cognition [4]. A 6-month

period of IF with monkeys indicate lower deteriorative symptoms when examining motor skills

and serotonin (a chemical messenger in the brain) levels [4]. In sum, a multitude of animal

studies show increased communicative properties between the brain and body.

3.3 Adverse effects

Few subjects have reported negative side effects when undergoing IF intervention or

dieting [1][3][5]. Common complaints were hunger and irritation [1][3][5]. Extreme sense of

hunger may encourage gorging or overeating [1]. ]. Although rare, improper practice such as

constant fasting may induce detrimental side effects such as dysentery (a symptom that causes

uncontrolled bowel movements), infection, hallucinations, death, and etc [3].

 References

[1] Anton, S. D., Moehl, K., Donahoo, W. T, Marosi, K., Lee, S. A., Mainous, A. G., .

. . Mattson, M. P. (2018). Flipping the metabolic switch: Understanding and applying the

health benefits of fasting. Obesity (Silver Spring, Md.), 26(2), 254-268.

[2] Caramoci, A., Mitoiu, B., Pop, M., Mazilu, V., Vasilescu, M., Ionescu, A. & Eugenia, R.

(2016). Is intermittent fasting a scientifically-based dietary method? Medicina Sportiva:

Journal of Romanian Sports Medicine Society, 12(2), 2747-2755.

[3] Horne, B., Muhlestein, J., & Anderson, J. (2015). Health effects of intermittent fasting:

Hormesis or harm? A systematic review. The American Journal of Clinical Nutrition,

102(2), 464-470.

[4] Mattson, M. P., Longo, V. D. & Harvie, M. (2017). Impact of intermittent fasting on

health and disease processes. Ageing Research Reviews, 39, 46-58.

[5] Patterson, R. E., Laughlin, G. A., Lacroix, A. Z., Hartman, S. J., Natarajan, L., Senger, C. M.

. . . Gallo, L. C. (2015). Intermittent fasting and human metabolic health. Journal of the

Academy of Nutrition and Dietetics, 115(8), 1203-1212.

[6] Persynaki, A., Karras, S. & Pichard, C. (2017). Unraveling the metabolic health

benefits of fasting related to religious beliefs: A narrative review. Nutrition, 35,

14-20.