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Michael Collins

Professor James Johnson

English 1201

8 August 2021

Intermittent Fasting: The Lifestyle for You?

In the United States, obesity has been on the rise for years. According to the CDC,

obesity has risen from approximately thirty percent, in the year 2000, to over forty percent now.

Obesity is linked to preventable diseases such as heart disease, strokes, diabetes, and cancer.

(Adult Obesity Facts.) Many people have loved ones or friends who are obese and at risk for one

of these related diseases. I myself, have family members who are obese and are at risk for these

diseases. Not only do these health issues shorten the lifespan of people all over the country, they

also diminish their quality of life. Having poor health does not just affect the individual, but also

the people who love and care about them. So, what can be done for people who are struggling

with their health and are at risk for developing one of these diseases? There are many different

diets and lifestyle changes that people try, from counting calories, to changing what they eat. All

of these measures can help, but how practical are they for the average American? I have seen it

time and time again, people try different diets or lifestyles, but do not get the results they wanted.

One lifestyle change that is becoming more popular and being adopted by people all around the

globe is intermittent fasting. Intermittent fasting has a positive effect on people’s overall health

by preventing obesity and other related diseases.

But first, what exactly is intermittent fasting? According to the Gale Encyclopedia of

Medicine, intermittent fasting is described as a type of calorie restriction diet where an individual

restricts their calorie intake to certain time periods. During their fasting period, or times they do
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not eat, they limit their intake to only water or other drinks that do not have calories, such as tea

or black coffee. (Frey, Rebecca J., and Teresa G. Odle.) Mark Mattson, Ph.D., a neuroscientist

from John Hopkins University, explains that the human body is designed to go without food for

long periods of time. Back in the hunter gathering era, humans would sometimes go days without

eating while gathering food. Because of their lifestyle, the human body adapted by storing fats

and sugars, which allows people to go long-periods of time without eating. When a person goes

hours without eating, their body will start to use the stored fats and sugars for energy.

(Intermittent Fasting: What Is It, and How Does It Work?) There are many different options

when it comes to intermittent fasting such as the “two meal” plan, the “lean grains” plan, the

“fast-5” plan, and the “eat stop eat” plan. The most popular plan is the “two meal version” of

intermittent fasting. In this program, the individual limits their eating to two meals a day,

normally skipping breakfast. Hypothetically, if the person sleeps for eight hours, they will wake

up and wait another eight hours before eating. Their time frame for eating would then be the

following eight hours; eating lunch and dinner. The “lean grains” regimen is catered for people

who are adamant about their workout routines. This intermittent fasting program follows the

similar timeline of fasting for sixteen hours and feeding for eight, but still encourages the three

meals. Martin Berkhan, the creator of the “lean grains” program encourages people to eat a light

meal before working out and a bigger meal after. The post-workout meal should make up for

approximately eighty percent of the individuals calorie intake. This might be the perfect option

for someone with a heavy workout routine. The “Fast-5” program is for people who are not so

active. This program was developed by a married couple who are both physicians. Instead of the

sixteen to eight approach, this plan is made up of fasting for nineteen hours and eating for five.

In the five-hour eating window, the individual can eat as much as they want if they are hungry. It
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is still encouraged to eat healthy foods such as fruits and vegetables, along with healthy proteins.

This might be a good option for people who do not exercise regularly. (Frey, Rebecca J., and

Teresa G. Odle.)

Obesity is one of the biggest health issues in the United States, with over forty percent of

people suffering from it. (Adult Obesity Facts.) Many of my close family members are obese,

and intermittent fasting could be a great way for them to lose weight. Multiple experiments

support the fact that intermittent fasting helps people lose weight and prevent obesity. One

experiment collected data from Muslims during Ramadan. During Ramadan, Muslims

intermittent fast for thirty days where they drink nothing but water and eat dinner at night.

Researchers found that people lost weight and their waist circumference decreased. (Maideen,

Naina Mohamed Pakkir, et al.) This finding is extremely significant for people trying to lose

weight. These participants lost weight fasting for only thirty days, so it can be imagined the

success one could have if they fasted long term. Another finding is that people who lost weight

with intermittent fasting retained their muscle mass. (Intermittent Fasting: What Is It, and How

Does It Work?) This is significant because muscle is essential for physical tasks. Loosing body

fat while keeping muscle will help people lose weight and increase their quality of life because

they will be able to move and participate in activities more effectively.

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Figure 1. Data shows the adult obesity rate has surpassed forty percent in the United States.

(“Prevalence of Obesity and Severe Obesity Among Adults: United States, 2017–2018.)

One of the most prevalent diseases associated with obesity is diabetes. In 2020, the CDC

reports that over ten percent of the United States population have diabetes and approximately

thirty-four percent have pre-diabetes. (National Diabetes Statistics Report, 2020.) Diabetes is a

horrible disease and if not taken care of, can be fatal. Research shows that intermittent fasting

prevents diabetes. In the experiment observing Muslims during Ramadan, researchers found that

after thirty days of intermittent fasting insulin levels lowered to more stable levels. (Maideen,

Naina Mohamed Pakkir, et al.) This is astounding news for people at risk for diabetes. Again,

these results are after only thirty days of fasting. A permanent lifestyle change could benefit the

health dramatically for someone with prediabetes. Another research study, conducted at the

University of Alabama, observed a group of obese men with prediabetes. The participants

practiced intermittent fasting for five weeks. Once again, the results were astonishing. The

participants had a drastic decrease in their insulin levels. They also reported a substantially lower
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blood pressure and a decrease in appetite. (Tello, Monique.) Just limiting the time these people

could eat to eight hours a day, drastically reduced their risk of becoming diabetic. These results

cannot be ignored.

Figure 2. Data shows that adult diabetes rates have surpassed ten percent in the United States.

(National Diabetes Statistics Report 2020.)

Today, the deadliest epidemic in the United States is heart disease. According to the

CDC, heart disease is the leading cause of death in the United States. Over half of a million

people die each year from heart disease at a rate of one person every thirty-six seconds. (Heart

Disease Facts.) Heart disease is another deadly disease linked to obesity that can be prevented.

Research has shown that intermittent fasting improves heart health by improving blood pressure

and resting heart rates, along with other measurements. (Intermittent Fasting: What Is It, and

How Does It Work?) These findings should not be ignored by anyone in the United States.

Because the mortality rate of heart disease in America is so high, we should all take preventative
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measures. Intermittent fasting could be the lifestyle change that saves someone’s life.

Figure 3. This graph shows that heart disease is the number one cause of death in the United

States, followed by Cancer. (Products - Data Briefs - Number 395 - December 2020.)

Not only does intermittent fasting help people lose weight, prevent diabetes, and prevent

heart disease, it also prevents and helps fight other diseases. One positive effect is the reduction
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of inflammation. (Tello, Monique.) This is great for me personally because I have been

diagnosed with rheumatoid arthritis. The decrease in inflammation helps reduce the negative

effects of rheumatoid arthritis, and I have experienced less pain since I have started intermittent

fasting. Fasting could benefit not only me, but potentially people all around the world. Another

deadly disease that intermittent fasting helps prevent is cancer. The observation of Muslims

during Ramadan shows that measures were being taken on a cellular level to prevent cancer after

only thirty days of fasting. (Maideen, Naina Mohamed Pakkir, et al.) According to the National

Cancer Institute, almost forty percent of people will be diagnosed with cancer in their lifetime.

(Cancer Statistics.) Intermittent fasting could potentially help avoid this disease. If this

information is not enough, research shows that intermittent fasting extends the lifespan of people

in general. Being more resistant to diseases and having healthier organs significantly effects the

extension of people’s lifespan. (Maideen, Naina Mohamed Pakkir, et al.) The biological effects

are overwhelmingly positive.

While all these results sound promising, some people are skeptical about intermittent

fasting. Caroline Williams, a consultant for the New Scientist magazine, performed a self-

experiment and wrote about her experience in her article, “The Fashion for Fasting.” Her results

were less than promising. Williams reports having adverse psychological effects, where she felt

angry and tired. These effects could have negative outcomes in work environments or at home.

While there have been positive reports by people who experience mental clarity, Williams did

not. She reports the psychological effects being so bad that she could not work. Additionally, she

reported pain in her legs that she suspects was from ketosis. Another claim that intermittent

fasting promises is loss of body fat and the retention of muscle. This was another instance

Williams did not get the results she wanted. She reports losing as much muscle as body fat.
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Williams also quotes a nutrition scientist from the University of Oxford who states: “I am not

aware of any high-quality evidence relating to intermittent fasting among people who are not

overweight.” Williams writes in her article that she believes the research on intermittent fasting

is premature. She expresses that she is willing to take her chances because she does not want to

be hungry. (Williams, Caroline.)

While William’s experience is legitimate, I think it’s more important to look at the bigger

picture. In her article, Williams complained about being irritated and exhausted because of her

hunger. (Williams, Caroline.) One concept that is important to understand is that adjusting to

intermittent fasting takes time. The study from the University of Alabama serves as a perfect

example for this finding. By the end of the study, participants reported a “significantly decreased

appetite.” (Tello, Monique.) Having a decreased appetite will most likely remove the anger and

fatigue that came with the hunger. Concerning the pain in William’s legs that she suspected was

from ketosis, it is important to remember that there are many different programs to choose from,

which would have allowed her to have eaten more. (Williams, Caroline.) Some programs are

more radical than others. For example, the “2 Meal” plan only allows two meals in a span of

eight hours, whereas, the “LeanGrains” program allows three meals in the eight hours feeding

period. (Frey, Rebecca J., and Teresa G. Odle.) A simple change of program could allow an

individual to intake more calories and avoid the side effects of ketosis. This is an important point

to consider before starting to intermittent fast. Another claim that Williams made is that the idea

of intermittent fasting is premature, and more research needs to be conducted. William’s article,

“The Fashion for Fasting” was published in 2018. Since then, there has been a significant

amount of research done that shows the positive health benefits of intermittent fasting. Just from

reviewing literature to write this essay, I have found that there is a plethora of research
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conducted on intermittent fasting. All of the recent research gives plenty of empirical evidence

for a person to base their decision off of. Williams made the statement at the end of her article

“… I think I will stick with my normal diet and take my chances.” (Williams, Caroline.) While

intermittent fasting is not for everyone, (which we will touch on later in this paper) it could be a

great change for other people. For people who are more concerned about their health than the

pleasures of eating however they want, intermittent fasting might be the perfect option. Once

again, the benefits found from the multitude of research studies cannot be ignored.

For the average American with a busy schedule, staying on a normal diet and counting

calories can be difficult. Intermittent fasting could be more practical. Whether someone is busy

with school or busy working a full-time job, counting calories can become a burden. Intermittent

fasting allows people to not worry about their calorie intake as much because they are not eating

all day. Individuals who practice intermittent fasting report an emotional relief from not having

to count calories. (Frey, Rebecca J., and Teresa G. Odle.) This can be great for someone with a

busy schedule who is always on the move. Another aspect that makes intermittent fasting more

practical is people are spending less money on food. (Frey, Rebecca J., and Teresa G. Odle.) For

people like myself, who are on a tight budget, this could make their monthly grocery bill

significantly lower. When people eat less, they don’t have to buy as much food. Not only does

intermittent fasting allow people to save money and not have to worry about counting calories, it

also allows people to eat a wider variety of foods. Many people get discouraged from not being

able to eat “tasty” food on a strict diet. It’s not to say that people can eat whatever they want and

be healthy, but intermittent fasting allows people to enjoy some foods that other diets will not.

Consequently, most people find it easier to make the permanent change to intermittent fasting.

(Intermittent Fasting: What Is It, and How Does It Work?)

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There are many psychological benefits found linked to intermittent fasting. Research has

shown that people who practice intermittent fasting have better memory. (Frey, Rebecca J., and

Teresa G. Odle.) This could prove beneficial for many people. Better memory could improve

grades, help someone remember tasks, and just all around improve the individual’s quality of

life. Another psychological effect intermittent fasting has is people craving less sweets. Even

though intermittent fasting allows people to eat a more variety of foods, research has shown

evidence that people experience decreased cravings for sweets and processed foods. (Frey,

Rebecca J., and Teresa G. Odle.) It is common knowledge that processed foods and sugars are

bad for people’s health. Not craving these unhealthy “treats” could be a huge step for people at

risk for heart disease or diabetes.

Intermittent fasting is a great option for losing weight and improving overall health, but

intermittent fasting is not for everyone. The intermittent fasting lifestyle is not for children or

adolescence. Children and teenagers are still growing and should maintain their normal eating

habits unless instructed by their doctor. Also, if a person is pregnant or breast feeding, they

should avoid intermittent fasting. Although intermittent fasting is a great way to prevent

diabetes, a person who already has diabetes should not fast unless they are instructed to by their

provider. People who have psychological disorders such as chronic stress or anxiety should not

start intermittent fasting without consulting their provider. People with a history of eating

disorders should also avoid intermittent fasting without getting the okay from their health

provider. If an individual is taking medications, they should also consult with their provider

because many medications require people to eat with them. Intermittent fasting is geared more

toward healthy individuals who are trying to lose weight or maintain their health. (Frey, Rebecca

J., and Teresa G. Odle.) Adjusting to intermittent fasting has potential side effects on the body.
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These side effects include headaches, heartburn, constipation, dehydration, anemia, and poor

sleep quality. (Maideen, Naina Mohamed Pakkir, et al.) If someone has any concerns, they

should immediately contact their health provider.

Intermittent fasting is a great lifestyle that me and my family have both adopted. When I

started my research on fasting, I did not expect to find as much positive information as I did. The

research data seems very promising. I have been practicing intermittent fasting for about a

month. I have already lost eight pounds, my mental state is great, and I do not feel hungry all the

time. My wife who was in the prediabetes category is no longer prediabetic. Society in the

United States is no longer in the hunter-gatherer era. People are generally less active and have

food available to them all the time. Back then, people were dying from famine and hunger, but

now the main fatality in the United States are diseases linked to obesity. Knowing what I know

now, I will always recommend intermittent fasting. Fasting is a great way for an individual to get

their weight under control and help prevent some of these fatal diseases. Combine intermittent

fasting with a healthy diet, regular exercise, and a healthy sleep schedule and a person can be on

the road to a better life.

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Works Cited

“Adult Obesity Facts.” Centers for Disease Control and Prevention, Centers for Disease Control

and Prevention, 7 June 2021, www.cdc.gov/obesity/data/adult.html. Accessed 13 July

2021.

“Cancer Statistics.” National Cancer Institute, www.cancer.gov/about-

cancer/understanding/statistics. Accessed 13 July 2021.

Frey, Rebecca J., and Teresa G. Odle. "Intermittent Fasting." Gale Encyclopedia of Medicine,

edited by Jacqueline L. Longe, Gale, 6th edition, 2020. Credo Reference,

http://sinclair.ohionet.org/login?

url=https://search.credoreference.com/content/entry/galegm/intermittent_fasting/0?

institutionId=6043. Accessed 29 June 2021.

“Heart Disease Facts.” Centers for Disease Control and Prevention, Centers for Disease Control

and Prevention, 8 Sept. 2020, www.cdc.gov/heartdisease/facts.htm.

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“Intermittent Fasting: What Is It, and How Does It Work?” Johns Hopkins Medicine,

www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-

it-and-how-does-it-work. Accessed 29 June 2021.

Maideen, Naina Mohamed Pakkir, et al. “Health Benefits of Islamic Intermittent Fasting.”

Journal of Fasting and Health, vol. 5, no. 4, Dec. 2017, pp. 162–171. EBSCOhost,

doi:10.22038/jnfh.2018.30667.1111. Accessed 30 June 2021.

“National Diabetes Statistics Report 2020.” Www.cdc.gov, Centers for Disease Control and

Prevention, 2020, www.cdc.gov/diabetes/pdfs/data/statistics/national-diabetes-statistics-

report.pdf. Accessed 19 July 2021.

“Prevalence of Obesity and Severe Obesity Among Adults: United States, 2017–2018.” Cdc.gov,

Centers for Disease Control and Prevention, Feb. 2020,

www.cdc.gov/nchs/data/databriefs/db360-h.pdf. Accessed 19 July 2021.

“Products - Data Briefs - Number 395 - December 2020.” Centers for Disease Control and

Prevention, Centers for Disease Control and Prevention, 22 Dec. 2020,

www.cdc.gov/nchs/products/databriefs/db395.htm. Accessed 19 July 2021.

Tello, Monique. “Intermittent Fasting: Surprising Update.” Harvard Health, 10 Feb. 2020,

www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156.

Accessed 30 June 2021.

“National Diabetes Statistics Report, 2020.” Centers for Disease Control and Prevention,

Centers for Disease Control and Prevention, 28 Aug. 2020,

www.cdc.gov/diabetes/data/statistics-report/index.html?CDC_AA_refVal=https%3A

%2F%2Fwww.cdc.gov%2Fdiabetes%2Fdata%2Fstatistics%2Fstatistics-report.html.

Accessed 13 July 2021.

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Williams, Caroline. “The Fashion for Fasting.” New Scientist, vol. 240, no. 3200, Oct. 2018, pp.

30–33. EBSCOhost, doi:10.1016/S0262-4079(18)31940-7. Accessed 29 June 2021.