New study provides guidelines and recommendations for intermittent fasting

A team of researchers at the University of Illinois at Chicago has summarized research on intermittent fasting to understand its effects on the body and provide recommendations for incorporating these diets into everyday life

"Clinical applications of intermittent fasting for weight loss: progress and future directions," recently published in Nature Endocrinology Reviews

We reviewed the three main forms of intermittent fasting: alternate-day fasting - consume 0-500 calories at feasts on alternate days; 5:2 diet - fasting two days a week, feasting five days; and limited time Diet - Eat only at set times each day

The review also noted that intermittent fasting is the same as a traditional calorie-restricted diet and has shown results in improving some cardiometabolic risk factors

• Fasting works for both normal weight and obese people

  
  

• People with insulin resistance or prediabetes benefit from intermittent fasting and lose weight similar to those without these conditions

  
  

• The body composition of losing weight during intermittent fasting is similar to that on a calorie-restricted diet, with 75% of the weight lost being fat and 25% lean

  
  

The study also dispels some misconceptions about intermittent fasting

"The main misconception is that people feel weak and unable to concentrate during fasting,

Additionally, current research shows that intermittent fasting does not impair metabolism

"With any diet, when you lose weight, your metabolism, like your calorie needs, go down because they are closely related to your muscle mass

The review also outlines areas for future research on intermittent fasting, including:

• Long-term randomized controlled clinical trial of three fasting diets

  
  

• Trial and qualitative studies investigating the effects of fasting diets in patients with diabetes, polycystic ovary syndrome, and thyroid disease

  
  

• Studies comparing these three diets

  
  

• These studies looked at the effects of fasting to learn more about the mechanisms underlying the metabolic improvements observed with fasting

  
  

"We really need long-term data to see if people can do intermittent fasting for a long time," Varady said

For those who want to try intermittent fasting, and their clinicians, the review provides the following guidelines:

Who Can Do Intermittent Fasting?

• Severely obese teenagers
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• Normal weight, overweight or obese adults
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• Adults with high blood pressure or high cholesterol
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• Insulin resistance or prediabetes
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• Patients with type 1 or type 2 diabetes
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Recommendations for starting intermittent fasting:

• Plan one to two weeks of fasting adjustments
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  Headaches are common but can be relieved with increased water intake
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• Increase fiber by eating fruits, vegetables, and whole grains
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• Alternate between fasting days to eat at least 50 grams of lean protein to control hunger and prevent excess lean meat loss
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What should be monitored during intermittent fasting?

• Adverse Reactions: Clinicians should evaluate the diet for adverse effects during the first trimester
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• Nutrient deficiencies: Clinicians should monitor vitamin and mineral levels
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• Medications: Medications to control blood pressure, cholesterol, and glucose should be monitored and may need to be reduced if the patient loses weight
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• Treatment: Patients should engage in behavioral change programs to help achieve long-term weight management
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