50+ Lifestyles

Intermittent Fasting: A Registered Dietitian’s Perspective

By Hannah Anderson MA, RDN, LDN, CLS
Hy-Vee Registered Dietician
(515) 695-3602     hannah.anderson1@hy-vee.com

Intermittent fasting, a dietary approach that has gained popularity, is being hailed for its potential health and weight loss benefits. As a Hy-Vee dietitian, I know eating isn’t one-size-fits-all. Let’s explore what intermittent fasting involves, its underlying mechanisms, potential health benefits, who should abstain from it, and practical advice for those contemplating this dietary approach.

A Closer Look at Intermittent Fasting

In contrast to many conventional diets that prescribe what foods to consume, intermittent fasting is more concerned with the timing of food consumption. This dietary approach incorporates a fasting period into each day or week. Several popular intermittent fasting methods exist, including alternate-day fasting, the 5:2 fasting method with two days per week and daily time-restricted fasting.

Unpacking the Mechanics of Intermittent Fasting

Intermittent fasting reduces the overall intake of calories. For many people, this approach may be easier than counting calories. Additionally, intermittent fasting may promote metabolic flexibility after exhausting the calories from your most recent meal as the body switches to utilizing fat for energy.

Exploring the Potential Health Benefits

Snacking, especially up until bedtime, is a practice that has become common with the abundance of snack foods and now 24/7 entertainment, which may not be as beneficial to our bodies as once thought. Time-restricted fasting methods, such as fasting from 7 pm to 7 am, can help curb late-night snacking, which may lead to lower blood sugar and insulin levels, aiding in weight loss. Moreover, fasting has been shown to help reduce inflammation, a benefit that could prove significant for conditions such as Alzheimer’s disease, arthritis, asthma, multiple sclerosis and stroke.

When to Refrain from Intermittent Fasting

Intermittent fasting is not a one-size-fits-all solution and is not suitable for everyone. For example, individuals under the age of 18, those who are malnourished, people with a history of eating disorders, pregnant or breastfeeding women, and those with certain medical conditions should avoid intermittent fasting. Furthermore, intermittent fasting can have negative repercussions for women, given the effects of caloric restriction on female hormones, fertility, and bone health. It may not be advisable for individuals who have irregular sleep patterns, irregular menstrual cycles, thyroid issues, or are under high levels of stress.

Practical Advice for Intermittent Fasting

Even with intermittent fasting, your goal should still be to consume three balanced meals of protein, high-fiber carbohydrates and healthy fats spread evenly throughout your designated eating window.

It’s important to remember that intermittent fasting does not eliminate the need for a healthy, balanced diet. Meeting with a registered dietitian can be beneficial to help make sure you are still eating to nourish your body when not fasting. Contact me today to schedule a nutrition consultation to see if intermittent fasting is a good idea for you and how to make sure to optimize your nutrition to help you feel your best!

Hannah Anderson is a registered dietitian at Hy-Vee. She can be reached at (515) 695-3602 or at hannah.anderson1@hy-vee.com.