Let’s discover the distinct types of intermittent fasting and how they can improve a person’s overall well-being.
Understanding the Different Intermittent Fasting Models
The 5:2 or ‘Twice-a-Week’ model
This method requires men to limit their daily calorie consumption to 600 kilocalories (kcals) and women to 500 kcals for two days in a week. During the remaining five days, a person is exempted from this rule, and can consume as much food as they want without tracking their calorie consumption. It’s advisable to eat foods that are high in fibre and protein to stay satiated the whole day.
The 16:8 time-restricted eating met
One should fast for 16 hours and eat during an eight-hour window. It complements regular meal timings and the body’s natural circadian rhythm. If you don’t skip breakfast or have an active lifestyle, it can take a while for you to find eating and fasting windows that suit your daily routine.
This method calls for a person to keep their calorie consumption within 500
Ways Intermittent Fasting Benefits a Person’s Health Holistically
In Traditional Chinese Medicine (TCM), eating during the day and fasting at night promote harmonious living with circadian
TCM practitioners recommend abstaining from food at least two hours before bedtime. The Gallbladder is abundant with blood and qi (vital energy) from 11pm to 1am, and the Liver from 1am to 3am. During these intervals, a person needs to be in a deep sleep. The Liver can be nourished by blood, thus enabling the organ to perform its many functions optimally.
Helps maintain control over blood sugar levels
Various studies have demonstrated the efficacy of intermittent fasting models in preventing or managing type 2 diabetes. Scientists from the University of Adelaide found that the 5:2 fasting model enabled people with diabetes to control blood sugar levels better.
lthy weight loss
Two studies on individual groups of people produced remarkable effects on weight reduction. Men with type 2 diabetes and excessive weight adhered to a caloric restriction or intermittent fasting regimen. The subjects achieved significant weight loss after 12 weeks, with the men who completed the intermittent fasting regimen losing 1.1% of body fat and a mean weight of 6.5%.
Likewise, pre-menopausal women with excessive weight or obesity were randomised to caloric restriction or intermittent fasting for six months. The women from the caloric restriction regimen successfully lost 5.6kg, while those who fasted lost 6.4kg.
Intermittent fasting benefits
Two studies on
Pre-menopausal women with excessive weight or obesity were randomly selected for caloric restriction or intermittent fasting for six months. The women from the caloric restriction regimen successfully lost 5.6kg, while those who fasted lost 6.4kg.
Intermittent fasting models also have the ability to suppress systolic and diastolic blood pressure. One study, in particular, exhibited that men with prediabetes lessened systolic and diastolic blood pressure after fasting for 18 hours daily over a five-week duration.
Enhance brain function
Autophagy is an intracellular degradation system that sees the body digesting dispensable proteins, pathogenic agents, and old or damaged organelles.
Continuous eating throughout the day can disrupt this process. Proteins, as well as glucose and insulin spikes, can break autophagy. Consequently, ‘old’ cells will accumulate in the brain and make a person vulnerable to Alzheimer’s disease. Hence, intermittent fasting can encourage the generation of new cells and help keep the brain healthy.
Ultimately, human beings have been practicing fasting for centuries. However, it can have adverse effects on some. Young children, pregnant or breastfeeding women and people with low blood pressure, nutritional deficiencies,
- Double Happiness Health. 2019. Intermittent Fasting: The Chinese Medical View. [online] [Accessed 23 March 2022]
- diaTribe. 2021. To Skip or Not to Skip: Does Intermittent Fasting Help People with Diabetes? [online] [Accessed 23 March 2022]
- National Library of Medicine. 2020. Intermittent Fasting: A Heart Healthy Dietary Pattern? [online] [Accessed 23 March 2022]
- MBInfo. What is autophagy? [online] [Accessed 23 March 2022]
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