Intermittent fasting (IF) has become a popular health and wellness trend in recent years.

Proponents of IF claim that it can lead to weight loss, improved metabolism, and a host of other health benefits. With so much conflicting information out there, however, it can be difficult to separate fact from fiction when it comes to this controversial eating pattern.

In this article, I'll take a closer look at the science behind IF and explore the truth behind its potential benefits and drawbacks.

So, is IF the real deal, or is it just another fad diet? Let's find out.

What Is Intermittent Fasting?

Intermittent fasting is a type of eating pattern that involves alternating periods of fasting and eating. It doesn't involve specific foods or calorie restrictions but instead focuses on when you eat. Nevertheless, it does entail the main notion of consuming nutrient-dense, whole foods.

There are different types of intermittent fasting, with the most popular one being the 16/8 method, which involves fasting for 16 hours and eating within an 8-hour window. The idea behind intermittent fasting is that it can help reduce overall calorie intake, which can lead to weight loss and other health benefits. However, the science behind IF is still evolving, and its potential effects on different individuals and their health outcomes are still being studied.

The Fad Superiority

Like many other fad diet trends, intermittent fasting is often touted as a magic solution for weight loss and other health benefits. However, the truth is that there's no such thing as a magic solution when it comes to diet and nutrition.

While some people may experience weight loss and other health benefits from intermittent fasting, it's important to remember that these benefits are not guaranteed for everyone.

In fact, research has shown that when calories are equated, intermittent fasting doesn't necessarily lead to greater weight loss than other diets. This means that the perceived benefits of IF may simply be due to reduced calorie intake rather than any specific benefits of the eating pattern itself.

So, while intermittent fasting may work for some, it's not a magic solution and may not be the best approach for everyone.

Autophagy

Another common buzzword used by proponents of intermittent fasting is autophagy.

Autophagy is a process by which the body breaks down and recycles damaged or dysfunctional cells, leading to a potential benefit for overall health and longevity. It is thought that it makes the body more effective at being able to restore hormonal balance and clear itself of the toxins which may lead to cellular damage. While research has shown that fasting can increase autophagy, it's important to note that this effect is transient and decreases after the fast. In other words, yes, fasting does upregulate autophagy, but during the eating windows, it is downregulated and basically stays at baseline.

This means that while autophagy may be a potential benefit of intermittent fasting, it's not necessarily a significant benefit and shouldn't be the sole reason for adopting the eating pattern.

What about fasted running?

Fasted running, or exercising on an empty stomach, is another popular concept often associated with intermittent fasting. Proponents of fasted running claim that it's a more effective way to burn fat, as the body will be forced to use stored fat as fuel in the absence of readily available glucose.

However, research has suggested that fasted running isn't necessarily superior to fed running in terms of fat loss or overall calorie burning. While it's true that fasted running may increase fat oxidation during the workout, this effect is typically decreased for the rest of the day, meaning that the overall calorie-burning potential of the run may not be significantly greater.

In addition, fasted running may lead to decreased energy levels and suboptimal performance during the workout, which could ultimately hinder progress. As with many other aspects of intermittent fasting, the idea of fasted running as a superior fat-burning method may be overblown and shouldn't be the sole focus of an exercise routine. Ask yourself; why do I run? To lose weight or improve performance? If the goal is to improve performance, fasted running is not beneficial.

Final Words

So, should you try IF? Personally, I don’t recommend it, especially for women (research on this topic has been done on men and IF can interfere with our hormones). If you do run fasted in the morning, make sure it is for a short easy run only and that you refuel properly after the run. Underfeeding the body will not lead to improved performance.

And remember - you can’t out-smart the human body!