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AWARENESS Fast!NOT SO

You may have heard about intermittent fasting
and wondered if this way of eating is right for
you. Before deciding, carefully weigh the pros
and cons.

WHAT IS INTERMITTENT WHAT ARE THE POTENTIAL FASTING FOR WHO SHOULD
FASTING? BENEFITS? WEIGHT LOSS AVOID FASTING?

Fasting means refraining According to the National Intermittent fasting is not Fasting diets are not
from consuming food Institute on Aging, fasting diets meant to be a temporary appropriate for everyone.
and/or beverages for time are primarily being studied weight-loss solution. For People who take
periods ranging from a few as potential ways to promote a fasting diet to produce medications that require
hours to several days. There good health and longevity, long-term weight loss, food intake, pregnant
are a variety of intermittent not necessarily to achieve it needs to be a lasting women, adolescents
fasting diets, including: weight loss. Despite some early change in eating habits. and teens who are in an
»» Time-restricted. Eating results that show these eating Much like any other type active growth phase, or
patterns may increase lifespan of weight-loss eating plan, anyone with a history
is limited to certain in worms, mice and monkeys, the key is to achieve an of an eating disorder
periods of time, such more research is needed to overall reduction in caloric would be advised to
as 16 hours of fasting understand the long-term effects intake relative to activity avoid intermittent
followed by eight hours in humans. level. Unfortunately, the fasting. In addition,
of eating. strain of fasting itself people with diabetes,
»» Alternate-day. Eating “While calorie restriction may lead some people especially those who
is unrestricted one day, has been shown in animals to to become fixated on take insulin, may want
then nothing is eaten increase lifespan, this has not food, causing the diet to to avoid intermittent
the next. been seen in humans,” says backfire. fasting to avoid risk of
»» 5:2 pattern. Eating is Millie Smith, MS, RD, LD, CNSC, hypoglycemia (low blood
unrestricted for five days, Clinical Nutrition Manager, The “Intermittent fasting glucose).
followed by two days of Medical Center, Navicent Health. may be successful for
fasting. “Many supporters of a fasting people if it results in
»» Periodic. Calories are diet method believe that the overall calorie restriction,”
restricted for several stress of intermittent fasting can Smith says. “However,
consecutive days per trigger an immune response that fasting can place people at
month and unrestricted may reduce weight, cholesterol, risk for overeating when
on all other days. blood pressure and overall fat they do resume eating or
mass. However, this has not been drinking.”
proven at this point.”

FASTING DIET FOOD CHOICES TO LEARN MORE ABOUT OUR
NUTRITION COUNSELING
Because fasting diets often mean eliminating meals or large portions of usual intake, SERVICES, CONTACT OUR
making sensible food choices is critical to the process. DIETITIAN AT 478-633-1996.

“It is important to choose foods that are nutrient dense to ensure micronutrient needs
are met,” Smith says. “A wide variety of fruits, vegetables, whole grains and lean meats
are all important in order to meet needs.”

6 navicenthealth.org | SUMMER 2020