.png)
Q. I have been hearing lots of talk about intermittent fasting as a weight-loss strategy. What exactly is that? Do you have books on the subject?
A . Diet books are always popular, especially around Jan. 1. A catalog search with the keywords “fasting” or “intermittent” did bring up library books on this subject and this patron checked out several.
I thought an article from our TexShare research databases might provide the best background information for this column. There I found the August 2019 “Tufts University Health & Nutrition Letter” which includes information from an interview with nutrition scientist, Sai Das, PhD. I’ve summarized that article below.
Typical diet plans rely on cutting back on total caloric intake. Intermittent fasting reduces calories through time restricted eating. Some dieters might eat only during an 8-hour window each day. Others might fast by drastically reducing calories several days a week.
Dr. Das states, “In terms of weight loss and improvement in body composition, intermittent fasting can work, but there is not sufficient evidence to say it is superior to overall calorie restriction. In fact, the two methods appear to be pretty comparable.” Das does add that there has not been strong research on the longterm effectiveness of intermittent fasting.
While intermittent fasting might be a good choice for some, others may feel weak, dizzy, or cranky when they skip meals. Missing shared meals may come at a social cost in some families/ social groups. The article also suggests that missing meals may not be appropriate for those with diabetes who need to eat at regular intervals to maintain stable blood sugar levels.
The article includes a reminder by Dariush Mozaffarian, the dean of Tufts’ School of Nutrition Science. He recommends that what you eat, not when you eat, is the key to good health. Avoid refined grains, starches, added sugars and highly processed foods. Eat nuts, seeds, beans, fruits, non-starchy vegetables, fish, yogurt and healthy plant oils for natural weight control and a healthy gut microbiome.
The article closes with Das’ suggestion that you time your eating to align with your own biological clock.
“Intermittent fasting appears to be just as effective as across-the board calorie cutting for achieving weight loss and associated health benefits — at least in the short term.” In addition, he reminds readers that the true test of a particular diet is the dieter’s ability to maintain weight loss.
