253: Intermittent Fasting & Time Restricted Eating: Research and Applications – Dr. Krista Varady

Sound Bites A Nutrition Podcast

The Science Behind Intermittent Fasting for Weight Management and Health Outcomes

Intermittent fasting (IF) diets are rising in popularity and more human clinical trials are being conducted to determine their safety and efficacy. The most studied forms of intermittent fasting to date include alternate day fasting (‘fast day’ alternating with ‘feast days’), the 5:2 diet (two fast days and five feast days per week), and time-restricted eating (only eating within a specific window of time each day). However, only a few studies have examined the health benefits of these diets in humans. This episode discusses these findings and shares insights into the effects of intermittent fasting on body weight and risk factors for cardiometabolic disease as well as practical advice for how to incorporate intermittent fasting diets and recommendations for future research.

Tune into this episode with IF researcher Dr. Varady to learn about:

· Different types of IF and why it’s rising in popularity

· How much research has been done in animals and humans

· What the research shows regarding safety and efficacy

· How IF may impact cardiometabolic risk factors including blood pressure, lipids, glucose, insulin, insulin resistance, inflammation and oxidative stress

· What IF research has shown regarding diet quality and protein intake

· Whether fasting has been shown to trigger overeating

· The role of behavior change counseling

· What the research indicates about maintenance of lean body mass and maintaining weight loss

· Potential adverse effects of IF

· Limitations in the research

· How post-menopausal women respond to IF

· A new study on IF and type 2 diabetes

· An overview of what the body of research shows regarding breakfast and weight management

· Future research directions for IF

· Tips for getting started, who might benefit most and who may not be a good candidate

Full shownotes, transcript and resources at: https://soundbitesrd.com/253