Intermittent fasting has become a major health trend. It came more into the limelight after the BBC2 television Horizon documentary Eat, Fast and Live Longer. Intermittent fasting is an eating plan in which people switch between periods of eating to periods of selective or complete fasting. Although generally used for weight loss, some people even do it for a healthy lifestyle.
Types of Intermittent Fasting
16/8 Method:
It involves eating all the food in 8 hours and fasting for the remaining 16 hours of the day.
12/12 Method:
In this method, individuals eat for a period of 12 hours and fast for the remaining 12 hours. It is a gentle way to start with
5:2 Diet:
This method involves eating regularly for 5 days a week and limiting calorie intake to 500-600 calories per day for the remaining 2 days. Since it does not require any major changes it’s one of the most followed methods.
Alternate-Day Fasting:
Under this method, the individual can eat anything they want one day and fast the next day. On fasting days the individual can have calorie-free drinks such as water, tea or coffee without sugar and milk.
OMAD (One Meal a Day):
In this diet plan the individual can consume only one meal a day and fast for the remaining time. It is also called the 23:1 plan. Although it may cause weight loss it is not really practical for a large group of people.
How It Works
Our bodies gain energy from the food we eat. Generally, it generates this from a form of sugar called glucose, which is formed by the carbohydrates we consume. The body has a great storage capacity for this sugar. When we fast, the body starts using the stored sugar for energy. Once all the sugar is gone, the body switches to generating energy from the stored fats. This, in turn, helps in fat loss.
Health Benefits of Intermittent Fasting
Research published in the New England Journal of Medicine states that intermittent fasting may help with increased stress resistance, increased longevity, and a decreased incidence of diseases, including cancer and obesity. As the fat stored is used up, it may also help in weight or fat loss.
Potential Risks and Drawbacks
Although intermittent fasting may benefit in multiple aspects, it comes with its own set of risks. It may not be suitable for everyone or the following method would have to be custom-made according to the particular individual. It is not suitable for pregnant women, people with eating disorders, or nutrient deficiency. People following it may experience headaches, lethargy, irritability, dizziness, etc.
Conclusion
Intermittent fasting has become increasingly popular across the world. It involves periods of fasting and periods of eating with varying time intervals. Research shows that it helps with stress, obesity, and a few diseases. Although it may benefit certain individuals, not everyone may experience the same results. It comes with its own set of drawbacks and risks. A certified dietician and general practitioner should be consulted before starting it to know what would work best.
References/ Further Reading
Intermittent Fasting: What is it, and how does it work? | Johns Hopkins Medicine
Research on intermittent fasting shows health benefits | National Institute on Aging