"Is Alternate-Day Intermittent Fasting Safe?"
Are there any downsides to fasting every other day?
For example, might going all day without eating
impair your ability to think clearly?
Surprisingly, the results appear to be equivocal.
Some studies show no measurable effects,
and the ones that do fail to agree
on which cognitive domains are affected.
Might the fasting/feasting cycles cause eating disorder type behavior
like bingeing? So far, no harmful psychological effects have been found.
In fact, there may actually be some benefit, though the studies
that have put it to the test specifically excluded those with
a documented history of eating disorders, for whom the effects may differ.
What about bone health?
No change in bone mineral density was noted after six months
of alternate-day fasting despite about 16 pounds of weight loss,
which would typically result in a dip in bone mass.
There were no skeletal changes noted in the control group either, however,
that lost a similar amount of weight using continuous calorie restriction.
The researchers suggest that this is because both groups
tended to be more physically active
than the average obese individuals by one or two thousand steps a day.
Proponents of intermittent fasting suggest it can better protect
lean body mass, but most of the intermittent trials
have employed less accurate methods
of body composition analysis, whereas the majority
of continuous calorie restriction trials used vastly more accurate technologies.
So to date, it's not clear if there's a difference in lean mass preservation.
Improvements in blood pressure and triglycerides have been noted
on intermittent fasting regimens, though this is presumed to be due
to the reduction in body fat, since the effect appears
to be weight loss dependent.
Alternate day-fasting can improve artery function too,
though it does depend on what you're eating on your non-fasting day.
Randomized to an alternate-day diet high in saturated fat,
artery function worsened despite a 15-pound weight loss,
whereas it improved, as expected, in the lower-fat group.
The decline in artery function was presumed to be because
of the pro-inflammatory nature of saturated fat.
A concern has been raised about the effects
of alternate-day fasting on cholesterol.
After 24 hours without food, LDL cholesterol may temporarily bump up,
but this is presumably just because so much fat is being released
into the system by the fast. An immediate negative effect on carbohydrate tolerance
may stem from the same phenomenon: the repeated elevations of free fat
floating around in your blood stream. After a few weeks, though,
LDL levels start to drop as the weight comes off.
However, results from the largest and longest trial of alternate-day fasting
have given me pause.
A hundred obese men and women were randomized into one of three groups:
alternate-day modified fasting (25% of their baseline calories on fasting days,
125% calories on eating days),
continuous daily calorie restriction (75% of baseline),
or a control group instructed to maintain their regular diet.
So for those going into the trial eating 2000 calories a day,
in the control group they would have continued to eat 2000 calories a day,
the calorie restriction group would have started at 1500 a day, every day,
and the intermittent restriction group would alternate
between 500 calories a day and 2500 calories a day.
With the same overall average prescribed calorie cutting
in both weight loss groups,
they both lost about the same amount of weight,
but, surprisingly, the cholesterol effects were different.
In the continuous calorie restriction group, the LDL dropped as expected
compared to the control group as the pounds came off.
But in the alternate-day modified fasting group they didn't.
At the end of the year, the LDL cholesterol
in the intermittent fasting group ended up 10% higher
than the constant calorie restriction group
despite the exact same loss of body fat.
Given that LDL cholesterol is a prime causal risk factor
for our number one killer, heart disease—
or even the prime risk factor for our number one killer—
this strikes a significant blow against alternate-day fasting.
If you do want to try it anyway, I would advise you to have your cholesterol
monitored to make sure it comes down with your weight.
If you're diabetic, it's critical you talk to your physician
about medication adjustment for any changes in diet,
including fasting of any duration.
Even with proactive medication reduction,
advice to immediately break the fast should sugars drop too low,
and weekly medical supervision, type 2 diabetics fasting
even just two days a week were twice as likely to suffer
from hypoglycemic episodes compared to the unfasted control group.
We still don't know the best way to tweak blood sugar meds
to prevent blood sugars dropping too low on fasting days.
Even just fasting for a day can significantly slow the clearance
of some drugs, like the blood-thinning drug coumadin,
or increase the clearance of others, like caffeine.
Fasting for 36 hours can cut your caffeine buzz by 20%.
So consultation with your medical professional before fasting
is an especially good idea for anyone on any kind of medication.