Nicole Bando Paediatric & Family Dietitian & Lactation Consultant
  • HOME
  • NUTRITION
  • LACTATION
  • RECIPES
  • ARTICLES
  • VIDEOS & MEDIA
    • Breastfeeding Videos
    • Nutrition Videos
    • Nicole in the media
  • CONTACT & FEES
  • LINKS
  • FAQ
    • How much do I need to eat whilst breastfeeding?
    • What does a paediatric dietitian do?
  • HOME
  • NUTRITION
  • LACTATION
  • RECIPES
  • ARTICLES
  • VIDEOS & MEDIA
    • Breastfeeding Videos
    • Nutrition Videos
    • Nicole in the media
  • CONTACT & FEES
  • LINKS
  • FAQ
    • How much do I need to eat whilst breastfeeding?
    • What does a paediatric dietitian do?
Search by typing & pressing enter

YOUR CART

Nutrition and Breastfeeding Articles

Picture
BOOK APPOINTMENT
'It is hard to know what to believe with so much conflicting nutrition information. ​I provide you with the latest evidence-based facts.'

Categories

All Alcohol Allergies Allergy Breakfast Breastfeeding Child Health Children Childrens Nutrition Dairy Dairy Allergy Dinner Family Family Eating Food Intolerances Fussy Eating Gluten Free Healthy Eating Lunch Meal Planning Nutrition Parent Parents Parties Party Food Pregnancy Product Review School Holidays School Lunchbox Soy Allergy Supplements Toddler Vegetarian/vegan

8/26/2019 0 Comments

intermittent fasting

Picture
Intermittent Fasting: a summary of the evidence 
​April 4, 2019


What is Intermittent Fasting (IF)?
  • Cycles between brief fasting periods and unrestricted eating
  • Loss of fat, clinically significant improvement in blood pressure, cholesterol, blood glucose, possibly insulin sensitivity
  • Thought to reduce risks of CVD and Diabetes, however longest follow-up remains 12 months
  • Stops body from adapting to prolonged caloric restriction, preventing further weight loss
 
Different types of IF:
1.Alternate day fasting: (the most well-studied)
  • Is it easier to eat 500kcal 2 days a week, than 1200kcals every day on a traditional calorie-restricted diet?
  • What does 500kcals look like?
Breakfast: black coffee, small boiled egg, 3 asparagus
Lunch: bread, slice ham, lettuce
Snack: herbal tea/low kJ hot chocolate
Dinner: Small piece fish, 100g boiled potato, 100g boiled peas
  • 25% energy intake more for heavier person or with higher activity levels
  1. Time restricted feeding (16:8)
    • E.g. Meals 8am-3pm, fasting remainder of day
  2. Whole-day fasting
    • 1-2 days per week 0-25% calorie needs, no restriction other times
 
What does the literature say?
When IF and normal calorie restriction compared reduction in health parameters, studies show there is NO SIGNIFICANT DIFFERENCE BETWEEN:
  • Weight loss or body composition
  • Weight regain
  • Blood pressure, HR, glucose, insulin, cholesterol at 12 months’ follow-up
  • Studies have shown that followers generally do not overeat on non-fasting days when compared to other weight loss methods.
  • In women, there are anecdotal reports of changes to the menstrual cycle, therefore a modified approach may be required
 
There are benefits:
  • Weight loss and resultant improvement in health parameters
  • It’s simple to implement, no difficult rules or expensive products
  • More food may be eaten over a shorter time frame
 
There are disadvantages:
  • Difficult to sustain in the long term (consider social events, which many people struggle with moderating)
  • Lowered energy levels and productivity (reduced capacity to exercise, concentrate)
  • Risk of binge, constant thinking about food – not recommended for individuals who follow a binge-restrict pattern of eating.
  • No focus on QUALITY of diet only QUANTITY
  • Risk of nutrient inadequacy if not well considered
  • Risk of weight regain
 
It is unsafe in the following categories:
  • Eating disorders
  • Adolescents (active growth)
  • Pregnancy and breastfeeding
  • Specific medical conditions requiring medications (e.g. diabetes) – can be utilised in diabetes with medical management, including medication adjustment.
  • Food/dieting can cause adverse reactions, malnutrition
  • Refer to your resident NEST dietitian to assist with nutritional adequacy and safety
 
So the bottom line is:
Confirms evidence for caloric restriction
May be helpful in the short-term due to reduction in hunger hormone, grehlin
  • There is evidence that it can be a good alternative to usual caloric restriction for some individuals
  • It is unclear if it is superior to other methods weight loss: more high quality studies are needed with longer-term follow-up
  • Certain people who eat 1-2 meals per day may do better on this
  • More high quality studies, including RCT’s are needed, with follow-up greater than 12 months
  • Therefore cannot make strong recommendations
  • Difficult for person who eats every few hours
  • Risk overeating
  • Binge-restrict cycle
  • Fixation food
  • Impact on children who see parents skipping meals?
  • How long should diet be followed for benefit?
 
References
  1. Trepanowski JF, Kroeger CM, Barnosky A, Klempel MC, Bhutani S, Hoddy KK, Gabel K, Freels S, Rigdon J, Rood J, Ravussin E, Varady KA. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Intern Med. 2017; 177(7):930-938.
  2. Schübel R, Nattenmüller J, Sookthai D, Nonnenmacher T,  Graf ME, Riedl L,  Schlett CL, von Stackelberg O, Theron J,  Nabers D. Effects of intermittent and continuous calorie restriction on body weight and metabolism over 50 wk: a randomized controlled trial. American J. Clin. Nutr. 2018; 108(5):933–945,
  3. Seimon RV, Roekenes JA, Zibellini J, Zhu B, Gibson AA, Hills AP, Wood RE, King NA, Byrne NM, Sainsbury A. Do intermittend diets provide physiological benefits over continuous diets for weight loss? A systematic review of clinical trials. Mol Cell Endocrinol. 2015; 418:153-72
 
0 Comments



Leave a Reply.

    Categories

    All Alcohol Allergies Allergy Breakfast Breastfeeding Child Health Children Childrens Nutrition Dairy Dairy Allergy Dinner Family Family Eating Food Intolerances Fussy Eating Gluten Free Healthy Eating Lunch Meal Planning Nutrition Parent Parents Parties Party Food Pregnancy Product Review School Holidays School Lunchbox Soy Allergy Supplements Toddler Vegetarian/vegan

    Archives

    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    May 2022
    March 2022
    January 2022
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    February 2021
    August 2020
    May 2020
    March 2020
    February 2020
    January 2020
    November 2019
    September 2019
    August 2019

    RSS Feed

Nicole is a specialist Paediatric and Family Health Dietitian and Lactation Consultant, in private practice. She provides evidence-based, sustainable nutrition and feeding advice that supports optimal health and growth, and meets a family at their unique needs. Nicole graduated from Monash University in 2003 with a Bachelor of Nutrition & Dietetics, and worked as a Clinical Dietitian at a large metropolitan tertiary hospital, with Melbourne’s most critically ill, for over 15 years, before a career change to infant and family feeding.
Helping with (click the links for more info):

Mastitis, Blocked Ducts and other breast concerns.
Is my child overweight?
Fussy Eating.
My child is underweight.
​Starting Solids
Iron Deficiency.
Breastfeeding a newborn baby.

Food Allergies and Intolerances.

My baby is not interested in solid foods.
Weight loss after baby.
​Too much breastmilk and oversupply.
​Painful breastfeeding.
​
Low breastmilk supply.
Weaning off breastmilk.
Breastfeeding education before baby arrives.
​
Family nutrition.
​Toddler nutrition.
​
Nutrition for primary school aged children
​Nutrition for preschool aged children
© nicolebando.com 2023