Intermittent Fasting – Is It Effective For Diabetes?
Intermittent fasting is not a fad diet. There, I have written it. Intermittent fasting (IF) is eating in a restricted time period. If guided by a clinical nutritionist, it can achieve good metabolic outcomes. The conversion to a fad diet started when insufficient and inadequate “studies” started appearing regarding its amazing outcomes primarily viz a viz weight loss. Celebrities started endorsing the “diet” and it became a hit. Then came its effect on diabetes; again, ill-constructed studies made claims of “reversal” of diabetes and it became a demand from patients/clients.
Goals for management of diabetes are:
- Achieving and maintaining good glycaemic control
- Managing and reducing symptoms of diabetes
- Managing comorbid conditions like obesity, BP, and cholesterol levels
- Prevention of neurological, cardiovascular, and kidney functions
- Prevention of infections
To achieve these goals, it is necessary to follow a good overall lifestyle which includes a healthy diet, good physical activity, medication (if required), and timely testing.
IF is a program which can be followed in different ways.
- 5:2 fasting wherein 5 days are normal meals and 2 days are dedicated to eating only 25% -30% of calorific intake.
- 8:16 fasting where 8 hours are the eating window and 16 hours are fasting.
- 10:14 is 10 hours eating window and 14 hrs of fasting
All these methods have been investigated and the outcome mapped across various studies show certain benefits for diabetes control:
Weight loss
Good to moderate weight loss can be สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่ achieved with IF. 5% to 10% weight loss over a period of time is known to help control blood sugar control. When followed scientifically combining healthy eating and resistance training, you can ensure fat loss while preserving muscle. Lesser fat stores in liver and pancreas help with better glucose levels.
Improved insulin sensitivity
IF works through what is known as metabolic reset. Fasting causes a depletion in carbohydrate stores, leading to the body using free fatty acids for energy. Ketones are the end products of this metabolic pathway. This process is associated with improved insulin sensitivity, decreased inflammatory responses, and hence, better blood sugar controls.
Lower insulin levels:
Insulin resistance is often associated with high circulating insulin. It is a common response in type II diabetes and pre diabetes. Prolonged high insulin is closely linked to increase in obesity, especially abdominal obesity, type II diabetes and cardiovascular diseases. The science behind IF is fasting for a fixed period of time that ensures lowering of insulin levels in the absence of carbs, leading to fat loss.
Improvement in hunger hormone
Moderate improvement in hunger hormones is seen in IF. Ghrelin, the hunger hormone, increases during fasting and is associated with abdominal fat loss, and improved insulin sensitivity. On eating there is a drop in the hormone