The Scoop on Intermittent Fasting
Lately, it feels like you hear about intermittent fasting all the time. A popular health trend, it’s often touted as the “miracle solution” for weight loss. In a recent YouTube video, nutritionist Elaina Efird, RDN, CD, CEDRD, CSSD dives into this eating method and why it may not be a good fit for everyone.
To start, what is intermittent fasting?
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. The focus is when you eat instead of what you eat. Learn more about three common approaches below.
The 16/8 method, or Leangains protocol, involves daily 16-hour fasts with 8-hour eating periods. For instance, an individual may choose to eat between 10 a.m. and 6 p.m. Many people find this plan to be the easiest to maintain.
The eat-stop-eat approach involves 24-hour fasts, two times per week.
With the 5:2 diet, people consume 500 to 600 calories on two non-consecutive days and eat normally for the remaining five days each week.
“I want to remind you that there are several research studies that show there is no difference between doing intermittent fasting and following a regular, calorie-deficit diet,” Elaina explains. For example, one study followed 150 overweight and obese participants; one group practiced intermittent fasting, while the other group stuck to a moderate, calorie-deficit diet. Ultimately, there was no difference in weight loss between the two groups.
Next, let’s look at a case study.
Prior to her first appointment with The Kahm Clinic, this individual was practicing the 16/8 method of intermittent fasting with an eating window from noon to 8 p.m. In that timeframe, she was eating roughly 2,000 calories. Additionally, she was very active. Her job kept her on the move. Plus, she was exercising during her fasted window, doing a mix of cardio and weights for 45 minutes, 5 days per week.
At her initial visit, this patient’s resting metabolic rate (RMR) was 741 calories per day — just over half of what was expected (1,370 calories per day). It’s also worthwhile to point out that her body was breaking down 23 percent more of its lean mass and muscle than it should. “These results show that her body was really adapting to under-eating and over-exercising based on the pattern of intake she was following,” Elaina explains.
Here, it’s important to note that there are research studies that show people did lose weight with intermittent fasting. However, these people also lost a significant amount of lean mass. This case study supports these findings, as this individual had a really low metabolic rate and a really high protein substrate.
So how did we get her metabolism back on track?
“We, of course, had her stop intermittent fasting!” Elaina says. This patient did have the option to continue intermittent fasting with the caveat that she had to increase her intake to 2,600 to 2,700 calories per day during her eating window. Instead, she chose to stop. We still asked her to eat around 2,600 calories but within a larger eating window.
Interestingly, she never really hit that goal of 2,600 calories. Looking back at her food logs, she was eating around 2,000 to 2,300 calories per day. Overall, her active lifestyle and exercise stayed the same with only a slight increase in her intake.
We tested her again about six months later. Her RMR was now 1,350 calories per day — practically double her first results and very close to the predicted amount! Additionally, her protein metabolism was normal. In other words, her body was fueled enough to use food and fat as her primary sources of fuel instead of lean mass and muscle.
“Intermittent fasting is not the gold standard. Sure, there are tons of people who have a story about why it worked great for them,” Elaina shares. “But I don’t want you to think it’s the only way to go when it comes to weight management. Each body is unique, and it’s really important that you listen to your body’s specific needs.”
Subscribe to our YouTube channel to keep up with our video content!
To talk to a professional about eating disorder treatment, nutritional needs, and more, please reach out to our staff or schedule an appointment at The Kahm Clinic today.