हिंदी
CHANDIGARH
Humankind has always experimented with numerous foods and diets in order to achieve perfect health and a long life. Despite all of science’s breakthroughs, finding the perfect diet remains elusive. For ages, the struggle was to find enough food to exist, until grain farming made it possible for humans to live without having to search for their food all of the time. Obesity and non-communicable diseases like diabetes and heart disease have become epidemics as energy-dense, carbohydrate-rich cuisine based on refined cereals has been more widely available.
Many dietary fads and fashions have sprung up in response to our desire for a diet that will help us lose weight and lower our risk of noncommunicable diseases. Diets such as the Atkins, Paleo, South Beach, and GM diets have all come and gone. Intermittent fasting is another diet trend that has exploded in popularity in recent years.
What is the theory behind intermittent fasting?
Intermittent fasting differs from simple calorie restriction in that our bodies adapt to decreased calorie intakes over time. As a result, despite sticking to a low-calorie diet, we cease losing weight after three to six months. Allowing “normal” food consumption on a regular basis is supposed to help the body adjust to dietary changes.
When we fast, what happens to our metabolism?
When we eat, our blood glucose levels rise and some fats in our bodies are released. This causes an increase in insulin, which aids in the uptake and utilisation of these chemicals by the cells. When our body’s glucose supply exceeds our energy intake, it is stored as glycogen and eventually as fat. Because there is a dearth of glucose while we fast, energy is supplied to tissues such as muscle, heart, liver, and kidneys first through glycogen and subsequently through the breakdown of stored lipids into ketones (metabolic switch).
When we fast for long periods of time, our body fat stores begin to dissolve. Intermittent fasting has also been claimed to aid cell repair (which could help fight ageing) and have beneficial impacts on metabolic parameters including cholesterol and blood sugar. Fasting has been shown to have significant health benefits in animals, including increased longevity.
Is this to say that intermittent fasting is the most effective treatment for obesity, diabetes, and heart disease?
Intermittent fasting has been demonstrated in human trials to result in weight loss of three to five kilogrammes over two to three months, though the outcomes vary widely. Unfortunately for proponents of intermittent fasting, most studies have failed to prove that intermittent fasting has a significant benefit over other treatments in terms of weight loss, lipid markers, blood glucose levels, and other factors. In these short to medium-term investigations, the impact of intermittent fasting was mostly due to a reduction in calorie consumption. Traditional calorie restriction was just as effective as intermittent fasting in improving metabolic parameters for similar calorie intakes.
Who should not try intermittent fasting?
Intermittent fasting is not recommended for pregnant or lactating women, as well as children. If you have diabetes or are on medications that don’t cause a low blood sugar reaction (metformin, gliptins, gliflozins), you can fast if you wish to. Intermittent fasting is not recommended for those who experience “acidity” when they skip meals. If you’re thinking about trying intermittent fasting, talk to your doctor first.
