Is I.F. It?
This is part of a short series of write ups that systematically explore all aspects of fad diets doing the rounds promising people quicker easier paths to their ideal bodies. I’ll explore the claims of each and at the end throw up a list of pros and cons. Moving forward, I’ll explore Ketogenic diets, alkaline diets, juice cleanses and detox diets, Calories In vs Calories Out, and perhaps a few others. I last covered the “If It Fits Your Macros” or IIFYM fad. Today I’ll be breaking down Intermittent Fasting, commonly referred to as I.F.
Principle
Intermittent Fasting is less of a “diet” and more of a scheduling system. No restrictions are placed on what can be eaten by an individual, however meal timings are closely monitored. An “Eating Window” is allowed per day for a number of hours typically ranging from 6-12, the most common being 8hours. On an extreme end, the Eating/ fasting window is kept at 24 hours, wherein consumption of food is allowed every alternate day. Outside of the predetermined window, an individual may only consume water or black coffee/ green tea etc. Essentially no caloric intake.
A simple way of looking at it is, “if you have less time to eat, you will eat less”. It is a manner of controlling your caloric intake.
Claims and Research
Research based on animal models and human studies suggest that I.F. may improve biomarkers of diseases, improve memory function, enhance body composition and reduce oxidative stress and reduce inflammation. Results were mixed and it is difficult to establish a direct causal link.
It is important to note that some claims are only found in animal models and extrapolation of the same to humans is irresponsible at best. A large part of the results can simply be attributed to an overall restriction in Calorie Intake.
Also worth noting is that a number of the human studies focus on overweight and obese individuals. Where losing weight by any means is going to have positive impacts across the board.
For endurance athletes the claims are improved lipolysis (fat adaptation) and weight loss if the workouts are done in a fasted state. Research is conflicted and suggests that small but not insignificant improvements may be made, however workout intensity may have to be capped at moderate and scheduling of training may have to be altered. Being in a fasted state would hamper performance in a high intensity bout of training and likely increase time to recovery.
Keeping this in mind, IF is best used as a strategy in the off season, if at all.
Conclusion
I.F. can work but is by no means the golden ticket to better health or new athletic heights. A number of people find it difficult to adjust to the strict timing protocols while others prefer it. A common fault seen is that individuals take I.F. as an excuse to eat whatever they wish. Regardless of timing windows, it is absolutely paramount to maintain proper sources of nutrients and keep your macro ratios in check. Calorie restriction and higher quality foods are established paths to lower weight and better health. They are also far more sustainable in the long term.
Without taking these real measures necessary for long term improvement, an individual looking for a quick fix can easily fall in the trap of “yo-yo ing” their weight and more critically deteriorating their health.
