Fasting is an older concept in which eating or drinking is voluntarily left for some time due to which many benefits are scored. It is an older concept and remains a custom in many religions like Hinduism, Jainism, Buddhism, Islam, etc. till today. Intermittent fasting is very closer to the newly born Calorie Restriction Diet, which is a diet pattern in which food intakes are reduced without getting malnutrition. However science is still researching on its long term photo.
3 types of intermittent fasting
Intermittent fasting is distinguished into 3 parts:-
- Alternate Day Fasting:- It is the Fasting type in which a complete 24 hours food intake is followed by a 24 hours fasting pattern. It is called as a strict form of fasting, because of increased number of fasting days.
They are two sub types of alternate day fasting:-
- Complete Alternate Day Fasting :- In this type of alternate day fasting, no Calories are consumed.
- Modified Alternate Day Fasting :- In this type of alternate day fasting, calories are consumed but in a lower quantity than regular diet.
- Periodic Fasting:- This type of fasting involves a period of continuous fasting with more than 24 hours, For example 2 continuous days fasting and consumption of 500 to 700 calories.
- Time-Restricted Feeding: This type of fasting includes eating during some hours a day and following a 16:8 diet in which 16 hours of non eating hours and 8 hours of eating hours. Time Restricted Feeding is also majorly practiced by religious groups like Hinduism practice it on Navratri by holding fast for 9 days straight, Islam practice it on Ramadan by holding fast for a month (eating on a time known as Sehri) and Jainism Buddhism on different days
Intermittent Fasting Results
- As of 2019, intermittent fasting is still treated as Fad diet, which attracted many celebrity endorsement and public interest.
- According to a report published on 2019 that due to time restricted feeding; increased stress resistance longevity, and decreased sign of cancer and obesity is shown in practitioner.
- American Heart Association (A.H.A.) recommends it as a choice for weight loss and calorie control as it was considered as wider diet change for overweight people.
- However Institution like American Diabetes Association and New Zealand’s Ministry of Health consider that Intermittent Fasting benefit is still in question for diabetic patients.
- NIA state similar like ADA and Ministry of health, New Zealand that intermittent fasting can be beneficial in weight loosing for obese people but it is not recommended for Non-obese people due to uncertainty about safety.
Intermittent Fasting Rules
As we have already discussed the plans in the intermittent fasting, we will now view them with the Rules:-
- 16:8 Plan – An 16:8 or Time Restricted Diet is fasting for 16 hours and have food in between rest of 8 hours. Let us take an example that you are following this by skipping breakfast, and then you should fast till lunch at 12’o clock and last meal at 8 P.M. You can toggle this by skipping dinner and taking first meal at breakfast 8 AM, and last at 4 P.M.
Total Calorie consumption should be 2300.
- 24 Hour Plan: In 24 hour meal, it is easy to track the timings. Start the diet by eating on a given time and then eat nothing till next day at same time. For example, finishing dinner at 8 PM and then take dinner at same time next day.