Readers Digest Australia Sampler 2022

with the fact that you are likely taking in fewer kilojoules during the shorter eating window, is going to help get rid of excess weight. If those were the only benefits of IF, it would be worth a look for many people. But as the diet has become more widespread, studies have dis- covered that its benefits extend be- yond what you see on your scales. Research in Nutrition Journal re- vealed that IF reduces artery-block- ing LDL cholesterol as well as tria- cylglycerol, which causes hardening and thickening of the arteries. Both arterial conditions are major factors in heart disease. A 2019 study in the New England Journal of Medicine re- ported that IF might ward off neuro- logical diseases such as Alzheimer’s, Parkinson’s and Huntington’s. The theory: the plaques that clog neurons in the brain feed on glucose. Not surprisingly, glucose reduction also benefits people with diabetes. A study published in 2018 in JAMA Net- work Open showed that the 5:2 diet (limiting kilojoules to 2000 to 2500 per day for two days and eating regularly for five days) results in weight loss and improved blood sugar control for peo- ple with type 2 diabetes. These fasts may promote autophagy, a deep cellu- lar clean-up that allows your body to purge old, damaged cells and replace them with new ones. That said, intermittent fasting isn’t a miracle, and as with any strict diet, you should consult your doctor and carefully weigh the benefits against the potential side effects. People with diabetes, heart disease or gout should know that the lack of food triggers steep dips in blood sugar. All types of fasting can cause head- aches, fainting, weakness and dehy- dration, says Dr Scott Kahan, the di- rector of theNational Center forWeight and Wellness in Washington, DC. In some cases, IF could backfire, leading to increased appetite and binge-eating, as well as a slower metabolism. What’s more, a randomised control trial pub- lished in a 2020 issue of the Journal of the American Medical Association found that most of the fasters’ lost weight was lean muscle, not fat. Lastly, if you are under high lev- els of stress or in intense athletic training, consider steering clear. In particular, you should avoid 36:12 fasting, which calls for 12 hours of unlimited eating followed by 36 hours of zero kilojoules. “When you do any type of fast, part of the benefit comes from mild- ly stressing your body; like when you lift weights, you damage the mus- cle to make it stronger,” says Robin Foroutan, an integrative medicine di- etitian. “With fasting, you are stress- ing out the body, but it gets stronger in response.” And, if you stick to the programme, it can get thinner too. With reporting by Denise Mann, Kim Fredericks and Corey Whelan readersdigest.com.au 21 The Promise Of Intermittent Fasting