There has been a lot of talks lately about the benefits of intermittent fasting for weight loss, a recent article sheds light on the benefits of alternate-day fasting on insulin resistance. Most studies in humans, across the board, show that intermittent fasting is safe and effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.
Alternate-day fasting lowered levels of fasting insulin and insulin resistance to a greater degree than calorie restriction among adults with overweight or obesity and insulin resistance, however women should be careful with this type of intermittent fasting as it can alter cyclical hormones.
Many questions remain about alternate-day fasting, questions like whether it produces superior changes in blood sugar regulation factors compared to calorie restriction in populations at risk for developing diabetes (i.e., insulin-resistant individuals with overweight and obesity. Preliminary findings show that intermittent fasting may be more effective than daily calorie restriction to lower insulin resistance in adults at risk for developing diabetes.”
Alternate-day fasters had to reach 125% of their required caloric intake in one day and drop intake to 25% of energy needs on the next day, with this pattern continuing for the first 6 months, after which the ratios switched to 150% and 100%. Calorie restriction was defined by limiting caloric intake to 75% of energy requirements in the first 6 months and to 100% in the final 6 months, according to the researchers.
“These findings suggest that fasting generally produces superior reductions in insulin resistance compared with daily calorie restriction despite similar weight loss,” the researchers wrote. “Moreover, it is likely that these effects may be more pronounced in participants who display higher levels of insulin resistance at baseline.”
The researchers further noted that those assigned to alternate-day fasting did not thoroughly adhere to the regimen, with intake on fast days higher than recommended and intake on feast days lower than recommended.
“Participants consistently struggled to stick to their fast-day calorie goals, which puts into question the sustainability and tolerability of alternate-day fasting long term,” the researchers wrote. “On the other hand, it is interesting that alternate-day fasting participants consumed almost twice as many calories on fast days but still observed greater metabolic effects compared with calorie restriction participants. This suggests that simply reducing energy intake by 1,000 kcal/d a few days per week may have significant metabolic benefits.”
How does Intermittent Fasting Work?
Insulin levels will go down between meals, as long as we don’t snack; our fat cells will then release their stored sugar, to be used as energy. Weight loss will happen if we let insulin levels go down. The entire idea of intermittent fasting is to allow the insulin levels to go down far enough and for long enough that we burn off our fat.
Other Findings
Researchers from the University of Alabama conducted a study with a small group of obese men with pre-diabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 am to 3 pm) versus spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite.
How to Use This Information to lose weight
- Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed).
- Avoid snacking or eating at nighttime, especially overnight. It is well known that eating overnight leads to insulin resistance and weight gain.
- Let your body burn fat by reducing your caloric intake by as much as 25-50% of your usual intake two to three times per week. Make sure to hydrate well all the time but on days where you restrict calories, you will need to make sure to drink enough fluids.
- Be active throughout your day. Build muscle tone.
- Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (plant-based, DASH diet, or Mediterranean-style diet).
The information from research helps fine-tune what we can do to lose weight and reduce insulin resistance in pre-diabetes and diabetes, getting blood sugars back to normal levels. Just remember is not just cutting calories, for diabetic patients is also what you eat. Taking care to reduce starchy carbohydrates like rice, pasta, and bread, reducing ultra-processed foods, reduce foods with preservatives, and increase non-starchy vegetables like spinach, broccoli, cauliflower. Also, remember movement, exercise is also a large component of reducing blood sugars and weight management.