To fast or not to fast, that is the question. Made popular by TV doctor Michael Mosley, the 5:2 diet, where you eat a calorie restricted diet two days a week and eat normally for the rest, has been picked up by millions as a healthy lifestyle management tool. More recently, the 16:8 diet has entered the mainstream, where followers of the method eat within an eight hour window each day and fast for the rest.
Is fasting worth it?
Weight loss aside, fasting has been linked to a myriad of health benefits including reduced inflammation, better brain health and more energy. But now doubts have been raised about the effects of fasting, with new research saying that intermittent fasting may increase the chance of cardiovascular disease and cancer, as well as negatively impacting immune health and hormones. Many swear by the effects of fasting, but should we be concerned? Or do the benefits still outweigh the negatives?
“New research essentially echoes the notions that intermittent fasting can lead to weight loss, but will not necessarily lead to better cholesterolor blood sugar markers,” says Dr Raj Arora. “If intermittent fasting is carried out responsibly there are still benefits. In the UK it is estimated that 1 in 4 adults live with obesity and we know that obesity is a risk factor for many health conditions, including Type 2 Diabetes, some types of cancer, heart disease and stroke.”
Can fasting repair the body?
Weight management aside, fasting can help important bodily processes to occur away from the job of digestion, like insulation regulation and cell repair. “Some research has shown that intermittent fasting may be more beneficial than other diets for reducing inflammation and for improving conditions such as Alzheimer’s disease, Irritable Bowel Syndrome, arthritis, strokes and asthma,” says Dr Arora. “There still needs to be more research carried out in this area for us to understand the groups that may benefit more from intermittent fasting. It is important to check with your doctor before starting an intermittent fasting regime. If you have higher caloric needs then intermittent fasting should be avoided, as well as those who are underweight, have intense exercise routines or type 1 diabetes.”
Can fasting affect your hormones?
Fasting has also been linked to having a negative effect on female hormones. “Studies have shown that intermittent fasting may reduce reproductive hormones in women leading to issues with fertility and their cycles,” Dr Arora says. “There have also been studies carried out that suggest intermittent fasting causes a decline in DHEA (a primary component in oestrogen) and in premenstrual women this can lead to exacerbation of premenstrual symptoms.”
This can also cause problems post menopause. “In postmenopausal women this drop in hormone could be concerning, as menopause already causes a dramatic drop in oestrogen,” says Dr Arora. “A further drop would suggest exacerbation of post menopausal symptoms such as skin changes, sexual dysfunction and weight gain. Having said that, there are some conflicting studies on this, so more research needs to be done in this area before solid connections can be made.”
Fasting at night
If you feel that fasting is too extreme or not for you, there may be another way. Most of us fast naturally overnight anyway – is that enough to get sufficient health benefits? “Studies suggest that fasting each night for twelve hours helps us use up our sugar stores leading to weight loss, which also theoretically leads to better metabolic health,” says Dr Arora. “This is because it allows the body to reap the benefits from a longer fast, as it has more time to deplete the glycogen stores (sugar) and burn fat instead of sugar. Again, it’s an area that needs to be understood a bit better with more research behind it.”
So to pose the question again, to fast or not? The evidence is still mixed, but the main takeout is that everyone is different. As Michael Moseley and his fellow fasting devotees would say, fasting clearly works for some people, as long as it’s done in a sustainable way, making sure we’re still receiving sufficient amounts of nutrients and vitamins. “I think if intermittent fasting diets are helping individuals to gain a healthier body weight then there are clearly still benefits to it,” says Dr Arora. “The best approach is to ensure that meals are healthy and balanced and this can include an intermittent fast if need be.”
What is intermittent fasting?
‘Intermittent fasting is an eating schedule with prolonged periods of not eating (or fasting). The main difference between intermittent fasting and traditional diets is that fasting diets focus on ‘when’ a person should eat rather than ‘what’ they should eat.’ See onlinedoctor.lloydspharmacy.com for more.
What is the 5:2 diet?
The 5:2 diet is a popular form of intermittent fasting designed to promote health and weight loss. The basic concept involves eating normally for five days of the week and significantly reducing calorie intake on the remaining two days, referred to as fasting days. On these fasting days, individuals typically limit their consumption to about 500-600 calories.
During the five non-fasting days, there are no specific food restrictions, allowing for a balanced and varied diet without the need for calorie counting. This flexibility is one of the aspects that has made the 5:2 diet appealing to many people, as it can be easily adapted to fit individual lifestyles and preferences.
The two fasting days can be chosen based on personal convenience, and they do not have to be consecutive. On these days, individuals often opt for meals that are low in calories yet nutritious, such as salads, vegetables, and lean proteins.
The 5:2 diet has gained attention for its potential health benefits, including weight management and improved metabolic health. However, as with any diet, it is advisable to consult with a healthcare professional before starting, to ensure it aligns with your individual health needs and goals.
Dr Raj Arora is an NHS GP and a leading medical educator, online at thefacebible.com
Jo Carnegie is a seasoned journalist and author with over 25 years of experience in the wellness and lifestyle sectors. Formerly the Deputy Editor of Heat magazine, she is renowned for her insightful celebrity interviews. Jo has published nine women's fiction books and is also an accomplished ghostwriter.