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8/2/14 9:32 A

Remember, it is always best to rely on published research here at Sparkpeople. Internet articles can contain a great deal of misinformation.

Regarding the use of IF with diabetes management, insulin resistance, blood sugar control---the research is considererd "preliminary" at best. One would want to work with their physician or diabetes educator regarding safety of using such a plan (or trialing such a plan). The majority of the research relates to subjects who are overweight/obese and obtaining a healthier weight with IF and thus improved blood sugar control. The same results can be achieved with a traditional calorie restricted type diet. Here is some published research on the topic:

Your SP Registered Dietitian

8/2/14 9:26 A

It wouldn't work for me. I run around too much at work all day. I need a steady stream of calories to keep me going through the day.

MICHELLEXXXX SparkPoints: (12,094)
Fitness Minutes: (5,920)
Posts: 3,748
8/1/14 11:38 P

Actually Shotokido, most info relates IF to improving insulin resistance.

Edited by: MICHELLEXXXX at: 8/1/2014 (23:42)
DOLLIE6 Posts: 2,845
8/1/14 6:43 P

I eat my last meal at three. I have a light snack about six. I eat breakfast around 7:00. To me that is enough fasting. If I do not eat properly I overeat. I am trying very hard to get my health back, loss weight, stay calm, Spark as much as I can. My husband reminded me of all the gimmicks I have tried. I would be doing good and I would get side tracked by some gimmick and mess up. So I am sticking to my Spark program,

8/1/14 3:32 P

Thanks for updating us on your experiment.
Your experience sounds exactly as the situation I described in my initial post on Intermittent Fasting.
Since there is no "hard and fast" research showing great benefit for IF---I would suggest that you return to a plan that has a more calorie balanced intake throughout the day and from day to day.

your SP Registered Dietitian

AZRIDERS Posts: 215
8/1/14 1:57 P


Thanks for updating us on your results. It looks like it works for some and not others.

JANELILY1 SparkPoints: (675)
Fitness Minutes: (70)
Posts: 8
8/1/14 1:25 P

My first week trying Intermittent Fasting.
I thought I would try Tuesday and Thursday. Tuesday I had no brekkie, no lunch BUT by the time I got home I was ravenous, I had a headache (I don't usually get headaches) I was tearful and so, I probably ate more then usual. I couldn't even be asked to record what I ate.
Thursday, I ate brekkie, my usual oats porrage. I had no lunch, actually didn't even take a lunch break as I was in panic mode (thought the canteen would be too a big a temptation.)
For dinner I had scrambled egg.
Both days I drank copious cups of black coffee.
I felt awful this morning.
Basically my first week was disastrous.
Watch this space.

7/28/14 7:07 A

That is a good point.
For people with certain medical conditions ---intermittent fasting could be very dangerous.
That is why it is always best to discuss a new eating plan with your doctor or dietitian prior to starting.

Your SP Registered Dietitian

SHOTOKIDO SparkPoints: (101,572)
Fitness Minutes: (22,834)
Posts: 3,832
7/27/14 11:26 P

There is no way.

I am insulin resistant and have to keep my blood glucose levels as steady as possible.

This would be a disaster.

JASONV8 Posts: 805
7/27/14 10:57 P

I apparently do intermittent fasting, as I eat breakfast, lunch, and dinner in a 7 or less hour day, and I am not hungry one iota until the next breakfast, as I am not restricting calories, so it is easy, and quite enjoyable.

GRAMCRACKER46 Posts: 1,764
7/27/14 8:31 A

There is actually a board here on SP for the 5:2 Diet. I tried it for a few months and got good health results, i.e. lower fasting blood sugar and cholesterol but did not lose anything appreciably. Actually it derailed my weight loss efforts and I am struggling to get going again. But that's just me.

MEEKA71 SparkPoints: (56,252)
Fitness Minutes: (109,079)
Posts: 221
7/27/14 7:24 A

I've been following the 5:2 IF program for a little over a year and a half now, with great results. I personally don't find myself suffering from excess fatigue during fasts, but I also don't work out heavily - just a five mile jog four times weekly (one of them occurring halfway through a fasting period), and a light bodyweight/kettlebell strength training session three other days.

ANARIE Posts: 13,179
7/26/14 10:49 P

There are a couple of different versions of Intermittent Fasting. One, for example, has you "fast" for 16 hours each day, and then eat normally from noon to dinnertime. I actually do that one all the time. They call it intermittent fasting; I call it skipping breakfast.

MICHELLEXXXX SparkPoints: (12,094)
Fitness Minutes: (5,920)
Posts: 3,748
7/26/14 5:51 P

The IF method I've seen most frequently is the 20hour fast with a four hour window daily.

JANELILY1 SparkPoints: (675)
Fitness Minutes: (70)
Posts: 8
7/26/14 5:46 P

Thank you. It does give fuel for thought. It could perhaps help me get of my plateau, it could make me tired, it could bring on binging but, the only way is to try. emoticon

I'm going to try. My most relaxed work days are Tuesday and Thursday. I have looked at the 5.1 diet meal plan outlining the best 500 calorie diets. (Goodtoknow recipes)

Do think it will take a few tries. My mind has only just accepted eating 1400 calories a day.

SLIMMERKIWI SparkPoints: (243,503)
Fitness Minutes: (41,124)
Posts: 26,590
7/26/14 5:27 P

My son and his friend did this for a while. The friend dropped out after a couple months because he was finding it was impacting on his life. My son lasted a little longer. He said that he gave it up because it was interfering with his ability to work because he was too tired. He went to the Gym 5 evenings per week and found that on this type of diet, he couldn't fast on the days he went to the gym, but the other days he was too tired to go to the gym anyway. He DID lose some weight, but decided that the fatigue and interference with his life in general was counter-productive. BTW, he was eating a VERY healthy diet.


7/26/14 5:11 P

There is currently a great deal of research being done on Intermittent Fasting or as it is also called Intermittent Calorie Restriction. Some of the research is on rats, others being done on humans.
Some of the research is investigating weight loss, while other studies are looking at heart health, diabetes, longevity.

At the bottom of my post is the link to a study looking at weight loss and comparing a traditional calorie restriction plan vs intermittent fasting plan. Notice that both can be successful in weight loss. While you are on the pubmed site---you can easily look up other research on this same topic. Go ahead and explore the topic more

As a Registered Dietitian, I would suggest a little experimenting. For many folks, eating only 500 calories daily (on the fasting days) would result in excessive hunger and fatigue and possible "binge type" eating.

For people with certain medical conditions, such as diabetes---it could be very dangerous.

For others, it may work very well. I think another factor to consider is the "intensity" of your workout and how often you work out. Intermittent Fasting may work well for someone who does a 30 minute walk daily. But it may not be successful for the person who does an extremely intense, 60 minute workout daily.

Hope this helps--
Your SP Registered Dietitian Nutritionist

Edited by: DIETITIANBECKY at: 7/28/2014 (07:04)
MICHELLEXXXX SparkPoints: (12,094)
Fitness Minutes: (5,920)
Posts: 3,748
7/26/14 12:21 P

I think occasional fasts are very healthy for most people. I have seen some people do very well with intermittent fasting, even maintaining steady BS levels. I find it interesting.

Edited by: MICHELLEXXXX at: 7/26/2014 (12:28)
MOTHERBOARDER SparkPoints: (270,570)
Fitness Minutes: (134,977)
Posts: 13,214
7/26/14 10:26 A


AZRIDERS Posts: 215
7/26/14 9:24 A

I know a woman who does this. She fasts 2 days of the week and tells me that she can lose about 8-10 pounds a month while fasting on Mondays and Thursdays. On the days of fasting, she consumes no more than 500 calories. I've never tried it because I am afraid of messing up my stubborn metabolism.

There's a book out on fasting twice a week. I think it's called the 2:5 Diet Plan.

JANELILY1 SparkPoints: (675)
Fitness Minutes: (70)
Posts: 8
7/26/14 9:05 A

Intermittent fasting/ IF - I've been reading a bit on this and although it stands to reason, it goes against what I have programmed my mind to accept.
Any thoughts

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