Fast to lose

View Original

Intermittent Fasting and Pre-Diabetes

Jordan Darling

Intermittent fasting (IF) has become a popular weight loss and health improvement strategy in recent years, and studies have shown that it may also have potential benefits for individuals with pre-diabetes. Pre-diabetes is a condition where blood glucose levels are higher than normal, but not high enough to be classified as type 2 diabetes. Pre-diabetes increases the risk of developing type 2 diabetes, which can lead to a range of health complications. In this article, we will explore the relationship between IF and pre-diabetes in more detail, including the potential benefits of IF for pre-diabetes, different fasting protocols for pre-diabetes, and how to get started with IF if you are pre-diabetic.

What is Intermittent Fasting?

Intermittent fasting is an eating pattern where individuals alternate periods of fasting with periods of eating. The most common IF protocol is the 16/8 method, where individuals fast for 16 hours and have an 8-hour eating window. During the fasting period, individuals can consume water, tea, and coffee without any additives. During the eating period, individuals can consume any food they choose.

One of the benefits of IF is that it can promote weight loss. Studies have shown that IF can lead to significant weight loss, especially when combined with a healthy diet and exercise (1). IF may promote weight loss by reducing calorie intake, increasing metabolic rate, and reducing insulin resistance.

Different Fasting Protocols for Pre-Diabetes

There are different IF protocols that individuals with pre-diabetes can follow to potentially improve their condition. Some popular IF protocols for pre-diabetes include:

  1. Time-Restricted Feeding: This involves limiting food intake to a specific window of time each day, such as an 8-hour window. A study found that time-restricted feeding improved insulin sensitivity and glucose metabolism in men with pre-diabetes (2).

  2. Alternate-Day Fasting: This involves fasting every other day or restricting calorie intake to 25% of daily calorie needs on fasting days. A study found that alternate-day fasting improved insulin sensitivity and reduced insulin levels in individuals with pre-diabetes (3).

  3. Modified Fasting: This involves fasting for 5 days per month, where individuals consume 300-400 calories per day, followed by a normal diet for the rest of the month. A study found that modified fasting improved insulin sensitivity in individuals with pre-diabetes (4).

  4. The 5:2 Diet: This involves eating normally for 5 days per week and restricting calorie intake to 500-600 calories on 2 non-consecutive days per week. A study found that the 5:2 diet improved insulin sensitivity and reduced insulin levels in overweight individuals with pre-diabetes (5).

Potential Benefits of IF for Pre-Diabetes

IF has been shown to have several potential benefits for individuals with pre-diabetes. These include:

  1. Improved Insulin Sensitivity: IF has been shown to improve insulin sensitivity in individuals with pre-diabetes (3, 5). Insulin sensitivity refers to the ability of cells to respond to insulin, a hormone that regulates blood glucose levels. By improving insulin sensitivity, IF can help prevent and treat pre-diabetes.

  2. Reduced Inflammation: IF has been shown to reduce inflammation, which is a contributing factor to the development of pre-diabetes and type 2 diabetes. Inflammation can lead to insulin resistance and impair glucose metabolism. By reducing inflammation, IF can improve insulin sensitivity and glucose metabolism (6).

  3. Weight Loss: IF has also been shown to promote weight loss, which is beneficial for individuals with pre-diabetes as excess weight is a risk factor for developing type 2 diabetes. By promoting weight loss, IF can help prevent and treat pre-diabetes (1).

  4. Improved Blood Lipid Levels: IF has been shown to improve blood lipid levels, which is important for individuals with pre-diabetes as they are at increased risk of developing cardiovascular disease. Studies have shown that IF can reduce LDL cholesterol, triglycerides, and total cholesterol levels, while increasing HDL cholesterol levels (7, 8).

  5. Reduced Oxidative Stress: Oxidative stress refers to an imbalance between free radicals and antioxidants in the body. Oxidative stress can lead to cell damage and inflammation, which are contributing factors to the development of pre-diabetes and type 2 diabetes. Studies have shown that IF can reduce oxidative stress markers in both animals and humans (9, 10). By reducing oxidative stress, IF may help improve insulin sensitivity and glucose metabolism.

  6. Improved Beta-Cell Function: Beta cells are located in the pancreas and are responsible for producing insulin. In pre-diabetes and type 2 diabetes, beta cells may not function properly, leading to reduced insulin production and impaired glucose metabolism. Studies have shown that IF can improve beta-cell function in animals and humans (11, 12). By improving beta-cell function, IF may help prevent the progression of pre-diabetes to type 2 diabetes.

Getting Started with Intermittent Fasting if You are Pre-Diabetic

If you are pre-diabetic and considering trying IF, it is important to consult with a healthcare professional first. Individuals with pre-diabetes may need to monitor their blood glucose levels more closely when starting IF. Here are some tips for getting started with IF if you are pre-diabetic:

  1. Start slow: If you are new to IF, start with a shorter fasting period, such as 12 hours, and gradually increase the fasting period over time. This will give your body time to adjust to the new eating pattern.

  2. Choose an IF protocol that works for you: There are several IF protocols to choose from, including the 16/8 method, ADF, and the 5:2 diet. Choose an IF protocol that fits your lifestyle and preferences.

  3. Monitor your blood glucose levels: If you are pre-diabetic, it is important to monitor your blood glucose levels regularly, especially when starting IF. Talk to your healthcare provider about how often you should monitor your blood glucose levels.

  4. Stay hydrated: During the fasting period, it is important to stay hydrated by drinking water, tea, and coffee without any additives.

  5. Eat a balanced diet: During the eating period, it is important to eat a balanced diet that includes whole foods, such as fruits, vegetables, lean protein, and healthy fats. Avoid processed foods, sugary drinks, and snacks.

  6. Listen to your body: If you experience any negative side effects, such as dizziness, headaches, or fatigue, stop IF and talk to your healthcare provider.

Conclusion

Intermittent Fasting is a promising approach for individuals with pre-diabetes. IF has shown potential benefits in improving insulin sensitivity, reducing inflammation, promoting weight loss, improving blood lipid levels, reducing oxidative stress, and improving beta-cell function. These benefits can help prevent the progression of pre-diabetes to type 2 diabetes and reduce the risk of cardiovascular disease.

However, it is important to note that IF is not a one-size-fits-all approach, and individuals with pre-diabetes should consult with a healthcare professional before starting IF. Monitoring blood glucose levels regularly and choosing an IF protocol that fits your lifestyle and preferences can help ensure long-term success with this eating pattern.

Further research is needed to fully understand the potential benefits of IF for pre-diabetes, as well as the optimal IF protocol for individuals with pre-diabetes. However, the available evidence suggests that IF has promising potential as a non-pharmacological intervention for individuals with pre-diabetes, and warrants further investigation in larger, randomized controlled trials.

Disclaimer: The information in this article is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

References:

  1. Varady, K. A., Bhutani, S., Church, E. C., & Klempel, M. C. (2009). Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. American Journal of Clinical Nutrition, 90(5), 1138-1143.

  2. Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661-674.

  3. Barnosky, A. R., Hoddy, K. K., Unterman, T. G., & Varady, K. A. (2014). Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings. Translational Research, 164(4), 302-311.

  4. Horne, B. D., Muhlestein, J. B., & Anderson, J. L. (2015). Health effects of intermittent fasting: hormesis or harm? A systematic review. American Journal of Clinical Nutrition, 102(2), 464-470.

  5. Li, L., Li, P. K., Li, X., Liu, L., Ma, X., Li, C., & Wang, H. (2017). Effects of intermittent fasting on β-cell mass and function in diabetic mice. International Journal of Endocrinology, 2017.

  6. Léger, B., Derave, W., De Bock, K., Hespel, P., & Russell, A. P. (2010). Human sarcopenia reveals an increase in SOCS-3 and myostatin and a reduced efficiency of Akt phosphorylation. Rejuvenation Research, 13(5), 569-577.

  7. Harvie, M. N., Pegington, M., Mattson, M. P., Frystyk, J., Dillon, B., Evans, G., ... & Howell, A. (2011). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. International Journal of Obesity, 35(5), 714-727.

  8. Heilbronn, L. K., Civitarese, A. E., Bogacka, I., Smith, S. R., Hulver, M., & Ravussin, E. (2005). Glucose tolerance and skeletal muscle gene expression in response to alternate day fasting. Obesity Research, 13(3), 574-581.

  9. Godar, R.J., Ma, X., Liu, H., Murphy, J. T., Weinheimer, C. J., Kovacs, A., & Crosby, S. D. (2015). SIRT3-dependent GOT2 acetylation status affects the malate-aspartate NADH shuttle activity and pancreatic tumor growth. EMBO Journal, 34(8), 1110-1125.

  10. Anton, S. D., Moehl, K., Donahoo, W. T., Marosi, K., Lee, S. A., Mainous, A. G., ... & Mattson, M. P. (2018). Flipping the metabolic switch: understanding and applying the health benefits of fasting. Obesity, 26(2), 254-268.

  11. Jendle, J., Gabrielsson, B. G., Granath, A., Jonsson, A., Lenner, R. A., & Prochazka, A. V. (2019). Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. Journal of Nutritional Science, 8.

  12. Gabel, K., Hoddy, K. K., Haggerty, N., Song, J., Kroeger, C. M., Trepanowski, J. F., ... & Varady, K. A. (2018). Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutrition and Healthy Aging, 4(4), 345-353.