Intermittent fasting is nothing more than a eating pattern. You cycle your fasting period with a window of designated period to eat only for few hours in a day.
Method:
Eat Stop Eat: 24 hour fast once or twice a week
Alternative day fast
16/8 method: 16 hour fast followed by 8 hour eating period
5:2 diet: 5 day normal eating followed by 2 days of severe calorie restricted day
Warrior diet: fruits and vegetables in day and one large meal at night
Few things you should know:
- GH level increased which also promote fat burning and muscle gain. It was showed in 2022 study for short term fasting (https://doi.org/10.1210/clinem/dgac353)
- A recent literature review for study in 2021 found that fasting’s relation been discussed in more than 6000 studies. Out of those 17 were selected and it was concluded that IF Helps regulating Type 2 diabetes (Albosta, M., Bakke, J. Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians. Clin Diabetes Endocrinol 7, 3 (2021). https://doi.org/10.1186/s40842-020-00116-1)
- Gene expression for longevity by enhancing gut microbes (Lilja S, Stoll C, Krammer U, Hippe B, Duszka K, Debebe T, Höfinger I, König J, Pointner A, Haslberger A. Five Days Periodic Fasting Elevates Levels of Longevity Related Christensenella and Sirtuin Expression in Humans. Int J Mol Sci. 2021 Feb 26;22(5):2331. doi: 10.3390/ijms22052331. PMID: 33652686; PMCID: PMC7956384. https://www.mdpi.com/1422-0067/22/5/2331
- Lorem Ipsum is simply dummying text of the printing typesetting and industry most of the standard demo.
- Even in non obese persons aging physiological and molecular markers are improved by alternative day fasting (Stekovic S, Hofer SJ, Tripolt N, Aon MA, Royer P, Pein L, Stadler JT, Pendl T, Prietl B, Url J, Schroeder S, Tadic J, Eisenberg T, Magnes C, Stumpe M, Zuegner E, Bordag N, Riedl R, Schmidt A, Kolesnik E, Verheyen N, Springer A, Madl T, Sinner F, de Cabo R, Kroemer G, Obermayer-Pietsch B, Dengjel J, Sourij H, Pieber TR, Madeo F. Alternate Day Fasting Improves Physiological and Molecular Markers of Aging in Healthy, Non-obese Humans. Cell Metab. 2019 Sep 3;30(3):462-476.e6. doi: 10.1016/j.cmet.2019.07.016. Epub 2019 Aug 27. Erratum in: Cell Metab. 2020 Apr 7;31(4):878-881. PMID: 31471173.)
- Reduction in inflammation (Wang X, Yang Q, Liao Q, Li M, Zhang P, Santos HO, Kord-Varkaneh H, Abshirini M. Effects of intermittent fasting diets on plasma concentrations of inflammatory biomarkers: A systematic review and meta-analysis of randomized controlled trials. Nutrition. 2020 Nov-Dec;79-80:110974. doi: 10.1016/j.nut.2020.110974. Epub 2020 Aug 12. PMID: 32947129.) https://doi.org/10.1016/j.nut.2020.110974
“Fasting is the single greatest natural healing therapy. It is nature’s ancient, universal ‘remedy’ for many problems.”
Elson Haas, M.D.
Study that will define the future of the IF.
recently it was revealed by studying more than 20,000 adults that even fasting by 8 hours could increase your risk of heart events by up to 91 %.
Who Should Not Fast intermittently?:
- Female with intent to conceive
- Pregnant
- Children under 18 years of age
- Age > 60 years
- Any co-morbidity like diabetes, hypertension and etc.
- Underweight
- Trying to conceive
- Nursing mother
- People with eating disorders
- Type 1 diabetics
- Athletes
