Intermittent fasting [IF] refers to a dietary pattern that does not eat for extended periods of time or severely restricts calories. There are many different subgroups of intermittent fasting, each with individual differences in the duration of fasting. Some are hours, others are one day. This has become a very popular topic in the scientific community because of all the potential fitness and health benefits that have been discovered.
What is intermittent fasting [IF]?
Fasting, or voluntary withdrawal of food, has been practiced for many years around the world. Intermittent fasting aimed at improving relatively new health conditions. Intermittent fasting includes restricting food intake for a period of time and does not include changes to the actual food you are eating. Currently, the most common IF protocol is fasting for 16 hours daily and fasting 1-2 days a week. Intermittent fasting can be viewed as a natural dietary pattern built for human implementation and dates back to the Paleolithic hunter-gathering ancestry. Current models of planned programs of intermittent fasting can help improve many aspects of health, from body composition to longevity and aging. IF is contrary to our cultural norms and general daily life, but science is the best alternative to regular breakfast, lunch and dinner models, reducing meal frequency and increasing fasting time. May indicate. Here are two common myths related to intermittent fasting.
Myth 1-1 Must Eat 3 Meals: This “rule”, common in Western societies, was not developed based on evidence of health improvement, but was adopted as a common pattern of settlers and ultimately Became standard. Not only is there a lack of scientific evidence in the three meals per day model, but recent research has shown that it reduces food consumption and increases fasting because it is optimal for human health. One study showed that the same amount of 1 calorie meal per day was superior in weight loss and body composition than 3 meals per day. This discovery is a basic concept extrapolated to intermittent fasting, and those who choose to do IF may find it best to eat only one or two meals a day.
Myth 2-Breakfast Required, The Most Important Meal Of The Day: There are many false claims about the absolute need for daily breakfast. The most common claims are “breakfast increases metabolism” and “breakfast reduces food intake at the end of the day”. These claims were countered and studied for 16 weeks, showing that skipping breakfast did not reduce metabolism and increased food intake at lunch and dinner. It is still possible to do an intermittent fasting protocol while eating breakfast, but some people find it easier to eat a late breakfast or skip it completely, and this common myth is annoying Should not be.
Types of intermittent fasting:
There are various forms of intermittent fasting, each with its own advantages. Each form of intermittent fasting varies in the ratio of fasting to meals. The benefits and effectiveness of these different protocols can vary, and it is important to determine which is best. Factors that can influence which one to choose include health goals, daily schedule / routine, and current health status. The most common types of IF are fasting every other day, time-limited feeding, and changes in fasting.
1. Another fast:
This approach alternates between days without any calories [food and drinks] and days when you eat freely or eat something you like.
This plan has been shown to help weight loss, improve blood cholesterol and triglyceride [fat] levels, and improve markers of inflammation in the blood.
The main drawback of this form of intermittent fasting is that it is the hardest to stick to this because it has been reported famine reported during fasting.
2. Fasting changes -5: 2 diet
Modified fasting is a protocol with a programmed fasting day, but fasting days allow for some food intake. In general, 20-25% of normal calories are consumed on fasting days. Thus, if you normally consume 2000 calories on a regular meal day, 400 to 500 calories are allowed on a fasting day. The 5: 2 portion of this meal refers to the ratio of non-fasting to fasting. Therefore, this regimen has a regular diet for 5 consecutive days and limits or limits calories to 20-25% for 2 consecutive days.
This protocol is ideal for weight loss, body composition, and may also help regulate blood sugar, lipids, and inflammation. Studies have shown that the 5: 2 protocol is effective in weight loss, improves / lowers inflammatory markers in the blood [3], and shows signs of improving insulin resistance. In animal experiments, this modified fasting 5: 2 diet resulted in decreased fat, decreased fasting hormone [leptin], and increased levels of protein [adiponectin] involved in improving fat burning and glycemic control It was.
The modified 5: 2 fasting protocol is easy to follow and has a few negative side effects such as starvation beginning, low energy, and irritation at the start of the program. However, on the contrary, research has also pointed out improvements such as reduced tension, reduced anger, reduced fatigue, improved confidence, and a more positive mood.
3. Feed with time limit:
If you know someone who said you are fasting intermittently, it's likely in the form of time-limited feeding. This is a type of intermittent fasting that is used daily, which consumes calories for a small portion of the day and fasts for the rest. The daily fasting interval for time-limited feeding ranges from 12 to 20 hours, the most common method being 16/8 [16 hours fasting, 8 minutes calorie consumption]. In this protocol, time is not important as long as you fast for consecutive hours and eat only within the time allowed. For example, in a 16 / 8-hour feeding program, one person eats the first meal at 7 am, the last meal at 3 pm [from 3 pm to 7 am], and another person eats the first meal. Eat at 1pm and last meal at 9pm [fast from 9pm to 1pm]. This protocol is intended to be run daily for long periods of time and is very flexible as long as you stay on an empty stomach / meal.
Time-limited feeding is one of the easiest ways of intermittent fasting. When used in conjunction with a daily work and sleep schedule, it may help achieve optimal metabolic function. Time-limited feeding is an excellent program for tracking weight loss and improving body composition, and other overall health benefits. A few human trials conducted showed significant weight loss, reduced fasting blood glucose, and improved cholesterol without changes in perceived tension, depression, anger, fatigue, or confusion. Some other preliminary results from animal studies have shown time-limited feeding to protect against obesity, high insulin levels, fatty liver disease, and inflammation.
The simple application and promising results of time-limited feeding can be an excellent option for weight loss and prevention / management of chronic diseases. When implementing this protocol, it may be a good idea to start at a low fasting rate, such as 12/12 hours, at a meal rate and eventually run up to 16/8 hours.
Frequently asked questions about intermittent fasting:
Are there any foods or drinks that are allowed during an intermittent fast? Do not eat or drink anything that contains calories unless you are on a modified fasting 5: 2 diet [above]. Water, black coffee, and foods / beverages that do not contain calories can be safely consumed during the fasting period. In fact, enough water is essential during IF, and some people say that drinking black coffee during fasting can reduce hunger.
If you need benefits:
Research on intermittent fasting is just beginning, but it still has great potential for weight loss and the treatment of chronic diseases.
In summary, the possible benefits of intermittent fasting are:
Shown in human studies:
1. Weight loss
2. Improve blood lipid markers like cholesterol
3. Reduce inflammation
4. Reducing stress and improving confidence
5.Improved mood
Shown in animal studies:
1. Decrease in body fat
2. Decreased levels of famine hormone hormone leptin
3. Improve insulin levels
4. Protect against obesity, fatty liver disease, and inflammation
5. Longevity
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