Sekilas Tentang Puasa Intermiten

hopkinsdiabetesinfo.org /an-ikhtisar-puasa intermiten/

29 Juli 2020

Meskipun puasa intermiten bukanlah hal baru, puasa intermiten kembali populer berkat
penelitian terbaru. Gagasan untuk berfokus pada waktu makan, bukan pada apa yang Anda
makan, merupakan pendekatan diet yang disambut baik oleh sebagian orang. Studi
menunjukkan bahwa puasa intermiten dapat memberikan banyak efek menguntungkan
termasuk menurunkan glukosa darah dan mengurangi resistensi insulin serta mengurangi
kebutuhan insulin . Manfaat kesehatan lainnya yang ditambahkan dalam daftar ini adalah
penurunan berat badan, penurunan peradangan , pengurangan risiko kanker, menurunkan
kolesterol dan tekanan darah , kesehatan otak, dan anti penuaan.

Apa itu puasa intermiten?

Ada beberapa cara berpuasa yang berbeda, namun tiga bentuk yang paling umum adalah:

Makan dengan batasan waktu harian, atau kadang disebut rencana 16:8, adalah puasa
16 jam dan makan selama 8 jam. Misalnya makan hanya pada pukul 12.00-20.00

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 Puasa dua hari sekali atau dua hari sekali adalah makan satu porsi sedang di tengah
hari puasa dan makan teratur di hari non-puasa. Contohnya adalah mengonsumsi
makanan sekitar 500 kalori antara pukul 12-2 siang di hari puasa.
Dua hari dalam seminggu, atau kadang disebut rencana 5:2, adalah makan satu porsi
sedang pada dua hari puasa. Misalnya, makan satu kali makan sekitar 500 kalori
setiap hari dua kali seminggu dan makan teratur 5 hari per minggu.

Bagaimana itu bekerja

To understand more about intermittent fasting, I went to a leading researcher in this topic,
Mark Mattson, Ph.D., Johns Hopkins Medicine neuroscientist. His recent review article on
intermittent fasting describes the science and practical applications.

Mattson describes the benefits of intermittent fasting are from metabolic switching. During
fasting, glucose is depleted and the liver converts fatty acids to ketones to be used for
energy instead of glucose. So, the switch is going from glucose to ketones. Ketones are
produced 8-12 hours after the start of fasting. “Elevation of ketones is a marker of the
metabolic switch, but animal studies suggest beneficial cellular responses beyond ketones”
states Mattson. So even if someone is not in ketosis, there are still benefits of fasting.

I asked Mattson if there is a preferred time for fasting. “We don’t know the answer to that yet,
but it’s clear that skipping breakfast can be healthy”, replied Mattson. While more research is
needed, there could be a benefit of fasting from carbohydrates while including some protein
and fat.

Not all studies show that intermittent fasting is superior to a low-calorie diet for weight loss.
Mattson commented, “It depends on the calorie restriction and the intermittent fasting
regimen. Research does support that people maintain body weight loss well with intermittent
fasting and that it enhances the loss of fat.”

What are the risks?

The immediate risk is hypoglycemia for people with diabetes who take diabetes medication
such as insulin and sulfonylureas. While drinking water is encouraged during fasting,
dehydration could be a risk if you are used to drinking with meals. Adequate nutrient intake
is also a concern if food choices are unhealthy when not fasting.

Some side effects of intermittent fasting may include intense hunger, headaches, irritability,
weakness, and nausea. Mattson says it can take up to a month to adapt to a new eating
pattern and feel the benefits.

Currently, Mattson doesn’t recommend intermittent fasting for people with type 1 diabetes.
Other people who should not follow intermittent fasting include women who are pregnant or
breastfeeding, older frail adults, young children, and people with eating disorders.

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ADA does not recommend IF as a therapy for diabetes. According to ADA’s nutrition therapy
Consensus Report, the studies reviewed showed that intermittent fasting may result in
weight loss but didn’t improve A1C.

The bottom line

Intermittent fasting is not for everyone. Talk with your healthcare provider before trying any
form of fasting, especially if you take diabetes medication. Some medications may need to
be adjusted and increased glucose monitoring depending on your hypoglycemia risk.
Intermittent fasting can be safe and effective for people with diabetes when medically
monitored.

Mattson advises people interested in intermittent fasting to ease into it. He recommends
narrowing the time window of eating. For example, for one month fast for 10 hours, then
next month increase to 12 hours. This all depends on your daily routine and preferences.

Puasa intermiten bukanlah izin untuk mengonsumsi makanan tidak sehat saat Anda makan.
Penting untuk tetap mengikuti pola makan sehat padat nutrisi karena Anda makan lebih
jarang. Ingatlah untuk tetap terhidrasi dan minum lebih banyak air dari biasanya untuk
mengganti kehilangan cairan dari makanan.

Mattson memberi tahu kita bahwa ada uji klinis acak yang sedang berlangsung terhadap
diabetes tipe 2 dan puasa intermiten. Jadi, pantau terus karena masih ada lagi yang akan
datang.

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