In the event that you've ever contemplated going on a diet, make sure you're well informed initially. A deeper look at intermittent fasting (IF) by BBC Good Food and dietitian Kerry Torrens - what it is, the claims that have been made about it, and whether or not it is good.
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What is intermittent fasting (IF) and how does it work?
Religious, cultural, and spiritual activities have employed fasting throughout history and around the globe for a variety of reasons. Fasting has been more popular in recent years as a result of the media attention given to diets such as the 5:2 diet, which allows people to lose weight without having to give up specific items like meat or dairy.
IF is centred on the periods of time during which we do not consume food - referred to as 'fasting.' The frequency and length of these fasting intervals are determined by the precise diet that is followed as well as the individual's schedule. Some of the most common IF eating habits are as follows:
- Each day, deciding on a time period during which to eat and abstaining from eating outside of that time period. Diets such as the 16:8 diet, which requires fasting for 16 hours a day and eating within an 8-hour window, are examples. One of the most typical methods of doing this is by missing breakfast and only eating from noon to 8pm, resulting in a total of 16 hours of fasting every day (between 8pm and midday the next day). Other versions of the diet include 6-hour eating times or shorter lengths of time between meals.
- selecting a regular day of the week or month during which to fast for a complete 24-hour period of time Example: If you complete supper at 8pm one evening, you would not eat again until 8pm the next evening, and so on and so forth.
- The practise of consuming extremely few calories on some days of the week, while eating a regular quantity of calories on the other days of the week. For example, the 5:2 diet requires consuming just 25% of one's regular calorie intake (500 kcals for women and 600 kcals for men) on two days each week, and then eating one's normal and unlimited amount on the other five days.
There are numerous proponents of intermittent fasting diets, each with a somewhat different view on what constitutes the 'optimal' approach to practise intermittent fasting. Most well-known are Michael Mosely, whose book The Fast Diet advocates for the 5:2 technique, and David Zinczenko, whose book The 8-Hour Diet advocates for the 16:8 diet.
Other benefits of IF include weight reduction, a lower risk of cancer and heart disease, a longer life span, some protection against age-related disorders such as chronic pain syndromes, and a protective impact against cognitive decline, according to numerous research. This is still a developing field of study, and the evidence for these connections is ambiguous at this time. It is crucial to note that some of this research has only been conducted on animals, and it is currently uncertain whether or not all of the advantages will be repeated in human trials.
Is it safe to use?
Although these diets place a strong focus on the fasting period, the food taken during your 'eating windows' must be of great nutritional content in order to be considered a safe, successful, and nutritious way of eating. Include important fats such as those found in oily fish, nuts, and seeds, as well as lean protein sources, wholegrains and starchy carbohydrates, as well as lots of fruits and vegetables to provide dietary fibre, vitamins, and minerals.
Is it successful in terms of weight reduction, and is it long-lasting?
When comparing intermittent fasting to daily calorie restriction, studies reveal that it is just as effective at inducing weight reduction in individuals who are overweight or obese as the former. Results, on the other hand, may vary depending on your specific circumstances as well as the quantity of weight you need to shed. How efficient it is, in the long run, will be determined by your capacity to sustain this way of eating in the future, which is up to you. This is because intermittent fasting (IF) is not so much a "diet" as it is a "programme of eating," which means that maintaining weight reduction is entirely dependent on how effectively you change your eating habits over time.
What is the difference between various versions of IF?
When it comes to IF, there are several varieties, with some methods being more severe than others. Remember that there is still a lot to learn about this strategy, including what the best fasting pattern and calorie restriction are for each individual. Those seeking this kind of diet should first speak with their primary care physician or medical practitioner to ensure that it is both acceptable and safe for them. The majority of people believe that a moderate fast, which includes ending all meals by 7 pm in the evening and then waiting until 8 am the following morning before having breakfast, is the most sustainable strategy while still enjoying some of the purported advantages of fasting.
When it comes to fasting, who should exercise more caution?
It is recommended that you avoid fasting if you are pregnant, breastfeeding, diabetic, or suffer from any illness that needs you to keep a careful check on your blood sugar levels. Apart from that, some groups of individuals are at more risk of experiencing the harmful consequences of fasting than other groups. Headaches and dizziness, difficulty to focus, flare-ups of a long-standing health problem such as gout, or a change in the way certain drugs are absorbed and utilised by the body are all possible side effects of taking certain medications. Elderly people, children under the age of 18 years, people using medication, those with a low body mass index (BMI), and people who have emotional or psychological challenges related to food, such as those who have a history of eating disorders, are all vulnerable groups that should exercise care.
We strongly advise you to visit your doctor before adopting any kind of diet to guarantee that your health will not be jeopardised as a result.
