My Personal Journey with Intermittent Fasting
Intermittent fasting (IF) has recently become a popular health and fitness trend. As a fitness professional, I have experimented with IF, with my longest fast lasting 72 hours. However, this intense fast ended with an episode of mild hypoglycaemia after a strenuous run. I have also tried a range of fasting durations between 13 and 36 hours. From my experience, a 13-hour fast is the easiest for most people.
The Diabetes Dilemma: Can Intermittent Fasting Help or Hurt?
The topic of IF and type 2 diabetes is a contentious one. Dr Jason Fung, a well-known advocate for IF, supports its use for people with type 2 diabetes[1]. However, the scientific literature presents a more nuanced picture.
Research suggests that IF can help reduce weight, blood sugar, and diabetes medication[2]. Some studies even suggest that IF can lead to diabetes remission in people with type 2 diabetes[3]. However, it’s important to note that people with diabetes may risk hypoglycaemia and hyperglycaemia due to fluctuations in blood sugar levels[4].
The Weight Loss War: Intermittent Fasting vs. Calorie Deficit
When it comes to weight loss, the debate between IF and calorie deficit is ongoing. Recent research suggests that IF is no better than calorie restriction for weight loss and is less effective for reducing body fat[5]. Another study found intermittent fasting fails to help dieters drop weight[6].
How Intermittent Fasting Impacts Gym Performance
IF can also impact gym performance. Studies have shown no benefit to athletic performance from IF[7]. In fact, many studies have shown that athletes perform significantly worse when they train during a fasting period[8].
My Professional Perspective on Intermittent Fasting
Reflecting on my experience with IF, it is not for everyone. While I have experimented with various fasting durations, I do not recommend IF to my clients. A calorie deficit is all that’s needed for weight loss. Ultimately, eating well is about balance, not extreme measures.
References
[1]: Fung, J. The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting. Victory Belt Publishing.
[2]: Know diabetes. [Intermittent fasting](https://www.knowdiabetes.org.uk/know-more/type-2-diabetes/type-2-remission/intermittent-fasting/)
[3]: Endocrine Society. (2022). [Intermittent fasting may reverse type 2 diabetes](https://www.endocrine.org/news-and-advocacy/news-room/2022/intermittent-fasting-may-reverse-type-2-diabetes)
[4]: Healthline. [Intermittent Fasting with Diabetes: A Guide](https://www.healthline.com/health/type-2-diabetes/intermittent-fasting-and-diabetes-safe)
[5]: Medical News Today. [Is intermittent fasting or calorie restriction better for weight loss?](https://www.medicalnewstoday.com/articles/intermittent-fasting-no-better-than-calorie-restriction-for-weight-loss)
[6]: NY Post. (2023). [Calorie counting still better than intermittent fasting for weight loss: study](https://nypost.com/2023/01/18/calorie-counting-still-better-than-intermittent-fasting/)
[7]: PubMed. (n.d.). [Intermittent Fasting and Its Effects on Athletic Performance: A Review](https://pubmed.ncbi.nlm.nih.gov/31283627/)
[8]: TrainingPeaks. (n.d.). [Intermittent Fasting for Athletes: What Does the Science Say?](https://www.trainingpeaks.com/coach-blog/intermittent-fasting-for-athletes-what-does-the-science-say/)
Disclaimer: This blog post is intended for informational purposes only and does not constitute medical advice. While I am a certified Nutritionist, and Personal Trainer, I am not a healthcare professional. The information provided in this post is based on my personal experiences, professional expertise, and available research. It should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.
