Intermittent Fast ( IF ) is a generic term for various diets that revolve between fasting periods and not fasting during the specified period. Intermittent fasts can also be used with caloric restrictions to lose weight.
Video Intermittent fasting
Practices and variations
Some people may use intermittent fasts to reduce calorie intake and lose weight. Preliminary studies have shown that intermittent fasting may affect risk factors for some diseases.
Intermittent fasting protocols can be grouped into 2 categories: fasting all day and limited time (TRF).
- Fasting a full day involves fasting one day regularly. The most stringent form is Alternate day fasting (ADF). It involves a 24-hour fast followed by a 24-hour non-fasting period. Diet 5: 2 allows consumption of 500-600 calories during fasting days.
- Timed feed (TRF) involves eating only for a few hours each day. The common TRF form involves fasting for 16 hours every day and only eating for the remaining 8 hours, usually on the same schedule every day. A more liberal practice is a twelve hour fast and a twelve hour dinner window, or a tighter form will eat one meal per day, which will involve about 23 hours of fasting per day.
Recommendations vary on what can be consumed during the fasting period. Some people will say only water, others will allow tea or coffee (without milk or sugar) or drinks without calories with artificial sweeteners. Yet others will allow "modified fasting" with limited caloric intake (eg, 20% of normal) during fasting periods rather than none at all.
Diet 5: 2 became popular in the UK in 2012 after the BBC2 TV Horizon documentary Eat, Fast and Live Longer . Through the sale of bestsellers, it became widely practiced.
According to NHS Choices in 2012, people who consider the 5: 2 diet should first consult a doctor, because fasting is sometimes unsafe. In the UK, the tabloid press reported in a study claiming a 5: 2 diet could reduce the risk of breast cancer, improve brain function and immunity, or prolong life, but there is insufficient evidence for the statement. A news article in the Canadian Medical Association Journal expressed concern that promotional material for the diet showed people eating high-calorie foods such as hamburgers and chips, and this could encourage binge eating because the implication is that "if you fast two days a week, you can devour the garbage as much as the throat you can swallow for the remaining five days ".
Maps Intermittent fasting
Research
The 2014 review explains that intermittent fasting has not been studied in children, the elderly, or underweight, and can be dangerous in this population. It also suggests that people who choose to fast for a period of more than 24 hours should be monitored by a doctor, as changes in the gastrointestinal or circadian rhythm may occur. The study concluded that fasting is unlikely to have much influence on conditions other than obesity, such as aging or other chronic conditions, unless combined with long-term calorie restriction and a plant-based diet, such as the Mediterranean diet.
According to another review in 2014, intermittent fasting may lead to weight loss, although long-term caloric restriction may lead to slightly more weight loss compared with intermittent fasts. Intermittent fasts have been found in healthy adults and obese to reduce basal insulin, triglycerides, and blood glucose during fasting periods shorter than 24 hours. The 2014 review suggests that intermittent fasting may reduce the mechanisms of inflammation and may affect cancer risk. Weight loss, increased cardiovascular and metabolic variables, such as lipid mass, LDL cholesterol, triglycerides, and C-reactive protein in non-obese individuals have been noted. Early laboratory and human studies show that intermittent fasts can affect the metabolism of various food sources.
See also
- Calorie restriction
- Henry S. Tanner (doctor)
References
Source of the article : Wikipedia
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