Studies show that intermittent fasting can be a viable strategy to reduce body weight, body fat mass, and improve insulin sensitivity. In this article we are going to look at 3 types of interment fasting. Intermittent fasting is currently one of the world’s most popular health and fitness trends. It involves alternating cycles of fasting and eating. Many studies show that intermittent fasting can be a viable strategy to reduce caloric intake, body weight, body fat mass, and improve insulin sensitivity.
Alternate-day Fasting
You might be asking what is alternate-day fasting. Much as the name implies, when you’re on an alternate day fasting diet, the idea is that you severely restrict the number of calories you eat on fasting days, while eating however you’d like during regular days.
You won’t want to completely cut out food on fasting days, but it is severely restricted, similar to not eating carbs on certain days in the carb cycling diet. The recommended amount is about 25 percent of whatever your total calories on a diet would be. If you’ve determined that 2,000 calories a day is the amount you require to lose weight, on a fasting day, you’d stick to 500 calories. On non-fasting days, you’d eat the 2,000 calories.
Time-restricted Feeding
Time-restricted eating is a type of diet that focuses on the timing of eating. Instead of limiting the types of food or number of calories that people consume, this diet restricts the amount of time they can spend eating.
This type of intermittent fasting means that a person eats all of their meals and snacks within a particular window of time each day. This timeframe can vary according to the person’s preference and the plan they choose to follow. Although, the eating window in time-restricted programs ranges from 6-12 hours a day.
Outside of this period, a person can’t consume any calories. They should, however, drink water or no-calorie beverages to remain hydrated. In some time-restricted diet plans, people may also consume unsweetened coffee or tea with no cream.
5:2 Intermittent Fasting
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.
Normally, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
There is very limited research on the 5:2 diet, which is also known as the Fast diet. A study involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.
While these intermittent fasting methods have shown promising results, it’s important to note that individual experiences may vary. It’s advisable to consult with a healthcare professional or registered dietitian before embarking on any fasting regimen, especially for individuals with underlying health conditions or specific dietary needs.
Intermittent fasting can be a useful tool for weight management and improving metabolic health when done appropriately and in conjunction with a balanced diet and regular physical activity. As with any dietary approach, finding a sustainable and personalized fasting routine is key to long-term success.
