Strictly by the clock: pros and cons of interval fasting

Interval (and also periodic or cyclic) fasting is a way of eating according to a certain schedule. The essence of it is that during the day a certain number of hours (usually more) you cannot eat absolutely nothing, and during the remaining hours you can. The most common scheme of such fasting is 16/8, where you should abstain from food for 16 hours (you can drink only water), and during 8 hours you should have time to eat three meals. There are also variants of 20/4 and less frequently – 14/10.

Among the effects of such fasting are weight loss, improvement of general health and strengthening of immunity. But is everything so easy in reality? Is it possible for everyone to follow this scheme? How safe is it to lose weight this way? What are the pros and cons of interval fasting, we analyzed together with Svetlana Bronnikova, PhD and author of a book on intuitive nutrition, and Olga Munz, a certified coach on interval fasting and keto nutrition.

What are the benefits of interval fasting?

Interval fasting is good for the body in many ways. First, it helps you lose weight and maintain your desired weight. Secondly, thanks to this approach to nutrition improves the health and condition of the body as a whole: it increases stress resistance, efficiency, sleep becomes stronger, mood improves, and the movement feels easy.

Periodic fasting also helps to lower blood sugar levels, which reduces the risk of diabetes. In addition, the condition of skin, nails and hair improves. Fasting speeds up your metabolism: during the first three days of fasting you can speed up your metabolism by 10%. And finally, it keeps the body young by activating the autophagy process (the ability of the cell to destroy old and damaged proteins).

What are the disadvantages of interval fasting?

But there is a downside to this method. Prolonged fasting can stress the body and cause headaches. Problems such as heartburn, belching, stomach discomfort and digestive upset can occur.

Also, interval fasting can cause muscle loss, making the body loose. Moreover, according to the TREAT clinical trial, people diagnosed with obesity do not lose weight on interval fasting and their metabolism does not improve.

It is up to each individual to choose the most appropriate option for weight loss and health maintenance. However, do not forget that whatever option you choose, the main thing is a balanced and complete diet and the exclusion of harmful products. This way you can not only achieve the desired shape, but also maintain your health, and it does not matter whether you are on interval fasting or not.