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Intermittent fasting benefits: What is real and what is hype?

If you do not live under a rock, I bet you have at least one friend who swears by Intermittent Fasting (IF). Or, if you're the kind of person who is an avid celebrity supporter of the IG, then you've definitely seen people talk about how much they love the lively eating plan, from Kourtney Kardashian to keto devotee Jenna Jameson.

Basically temporary fasting calls to restrict food to certain periods within a given day or week. Some plans call for specific lunches (periods when one person can and can not eat), while others eat people daily, but consume fewer calories for a few days than others.

The concept of skipping meals or how much you restrict food at certain times sounds … well, spicy. Food advocates, however, believe that people can increase their metabolism by putting the body in a fasting state for a short time, boosting healthy weight loss, and seeing other intermittent fasting benefits such as improved exercise and improved energy and mood. However, exactly how the diet works is a hot debate among researchers, says James Mitchell, Ph.D., a professor at the Harvard TH Chan School of Public Health, whose research focuses on restricting nutrition concentrated. Many people believe that both the potential metabolic benefit and weight loss are just a result of calorie reduction (eating less), while others believe that fixed periods without food play a role. And while people who practice IF swear by their benefits, they do not talk about how this anecdotal evidence is not fully supported by research …

Well, yes, there's a lot to do with the busy eating plan. What You Should Know About Intermittent Fasting Before You Consider It Yourself:

The three most popular types of intermittent fasting are 1
6: 8, 5: 2 and alternate fasting.

In Lent (also known as 16: 8) known as leanains), limit yourself daily to a specific eight-hour window, so you fast for essentially 16 hours a day. You decide what your hours are. For example, if you want to have a late night meal, you can have your first meal of the day at 13:00 and stop eating at 9:00 pm for the day. No food is forbidden, but the idea is that you should not eat more meals during the eight hours than you normally would.

"I think this time-limited feeding paradigm is the one with the highest compliance," says Dr Mitchell. "It's compatible with a busy lifestyle – you get up, skip breakfast, have a late lunch and have dinner with everyone. This is feasible on most days.

On the 5: 2 diet, you usually eat five days a week and reduce the calorie intake for two non-consecutive days per week to between 500 and 600 calories. The diet authors stress that during the five "normal" days of eating you should eat as if you were not fasting at times, and there are no rules on what you can and can not eat. The diet can be tough to maintain – 500 calories are not enough in one day, especially if you are active or busy.

Least of all fasting day is the other day or ADF. It sounds like this: They fast every other day, uninterruptedly. Some people have a full water fast, while others take about 500 calories on fasting days. Because this version of IF is so restrictive, it is not recommended for most people unless advised by a doctor and nutritionist. Studies have also shown that people are usually not prepared to be less hungry during Lent during fasting on alternate days – so it's very difficult to stick to it.

Intermittent fasting can help you lose weight, but it is not a guarantee.

Intermittent fasting is likely to lead to some weight loss in the short term because people typically consume fewer calories, regardless of whether they follow a form of IF that requires specifically low-calorie days. "With time-limited feeding, remember that you can eat as much as you like, as long as it's in a narrower window," Dr. Mitchell. "Of course, as a rule, people generally do not eat so much. It's good to think that you can but you can not really do it all the time if you eat a shorter window during a day. "

However, current research does not support long-term weight potential with intermittent fasting. Although a review in 2017 found that the majority of the studies studied (11 out of 17) had a statistically significant weight loss, none of them was long-term or extensive, which means their results are not very clear. (The longest of these eleven lasted 20 weeks and included only 54 subjects, the shortest lasting one day (one day!) And included 30 people, of which kay). The longest and largest study studied in the study lasted six months and included 107 young, overweight women … but no significant weight loss results were reported.

In short: "If it can help to reduce weight, it does work in. In the end, it's a low calorie diet," says Abby Langer, RD

Intermittent benefits of fasting hormones and metabolism are promising, but not conclusive.

Although anecdotal evidence – what you've heard from friends and wellness influencers – IF IF appears like a magic bullet for better health, the real research is still at an early stage. Because there is not only one definition for IF (see above for the different types of plans), it is up to individual research teams to set their parameters for different studies. "The researchers really did not compare the different types of intermittent fasting," Dr. Mitchell. It is difficult to find funding for such granular, descriptive studies.

An agreed benefit, Dr. Mitchell, is that occasional fasting can improve insulin sensitivity – which is crucial for metabolic health, diabetes prevention, and weight management.

Many other studies on the effects of IF on hormones have been conducted on animals or on very small (generally less than ten) groups of healthy people – which does not make the results overly conclusive. A 2015 review of the literature also found that although IF has definite potential and justifies further studies, there are few published data that effectively improve this eating style with better health outcomes in terms of diabetes, heart health, cancer or other chronic conditions Link diseases. But there is promise: a study from 2017 with 100 people found that those who had been on a fasting diet for five consecutive days per month lost weight, lowered their blood pressure, and further improved the age-related markers Have seen diseases. [19659002] Regarding the alleged brain-promoting benefits of intermittent fasting? Take that with a grain of salt. published studies were only performed on animals. However, there is evidence that switching back and forth from a state of fasting can improve brain function and help ward off disease.

Although IF may be fine for some people, it is definitely not for everyone.

A history of eating disorders or eating disorders: "Stay Away [from intermittent fasting]," says Langer. The National Eating Disorder Association (NEDA) lists both the history of a diet and a negative energy balance (burns more calories than you eat) as biological risk factors for an eating disorder. "Many people report that their disorder began with a conscious effort to nourish or restrict the amount and / or type of food they eat," says the group. Although IF does not restrict the types of food, this is definitely a form of food restriction.

As with any diet, timing is important – IF someone is sick or recovering from an injury IF should be set aside. "If you try to heal a wound, it may work against you," says Dr. Mitchell. Sufficient nutrition, especially protein, is important for the cure. Whether you are healing from an operation or just a scratch, it's best to eat without restriction until you're back to normal. The same applies to those who already have a health condition such as thyroid disease – a longer abstinence from nutrients could be riskier for them.

Also remember that social isolation can be a problem. "Some days you're done eating before making typical dinner reservations. The timing can be difficult, "says Langer. Conclusion: Although we still need to know a lot about IF, the potential weight management and health benefits for some people are worth it. But due to its restrictive nature, this is definitely not a nutritional plan for everyone.

If you're curious about other trendy eating plans, you should familiarize yourself with the ketogenic diet and Whole30.

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