Intermittent Fasting Pros and Cons

Fasting means spending several hours or day without food or with very limited intake. Fasting is a scientific process and many people use it to balance body mass. 

In other words, fasting leads to controlling calorie intake and promotes weight loss if it has been followed sincerely, it has many forms, and intermittent fasting is one of its kind. 

Now someone may think about what is intermittent fasting..?? In this article, we will discuss what is intermittent fasting, the types of intermittent fasting, what is the relation between intermittent fasting and weight loss & obesity, and the pros and cons of intermittent fasting.

What is intermittent fasting:

The word “intermittent” itself defines as ‘occurring at irregular intervals’ or “not continuous”, and intermittent fasting refers to fasting for specific intervals followed by eating.  Such fasting may have some health benefits.

What are the types of intermittent fasting :

Based on the fasting period variations there are various types of intermittent fasting and we will discuss about 5 different types of intermittent fasting.

1. Overnight fasting/12-hour intermittent fasting

Overnight fasting/12-hour intermittent fasting includes breakfast, lunch, and dinner and 12 hours of fasting. Additional snacks totally abstained in this method of intermittent fasting. 

For example, someone completes dinner before 7 PM and not having any snacks before bed & wakes up the next day, having breakfast at or after 7 AM. 

In this way, he easily covers 12 h of fasting so a large portion of the fasting period covers sleep time. but the question is "Does 12-hour intermittent fasting work ..?"

I personally follow 12-hour fasting for the last 6 years and my body weight is constant that is irrespective of my meal plan 3 times a day. 12-hour intermittent fasting results may be slow but it is effective.

Let's talk about 12-hour intermittent fasting benefits:  Overnight fasting has some pros and cons.

Pros:

Easy to follow as a beginner.

No need to skip breakfast, lunch, and dinner.

It did not allow them to gain weight or improve their health.

Cons:

Comparatively less effective for weight loss goals.

 

2.  5:2 diet plan/ 5:2 intermittent fasting

In this type of intermittent fasting, one should consume fewer calories (about 510-610 calories) on two alternate days and the rest of 5 days a week can have a normal diet. 

Hope this definition, answers your question about what is 5:2 intermittent fasting.

The 5:2 fasting method is more effective and leads to an increased ketosis process and reduces insulin resistance.

 A recent study with 131 patients for 12 weeks shows that 85.7% of patients in 5:2 intermittent fasting were able to reduce 5% of body weight on 58.5% daily calorie restriction and 45.2% were able to lose 10% body weight on 14.6% in daily calorie restriction with having any adverse events.

Pros:

Facilitate ketosis

Reduce insulin and improve insulin sensitivity.

Effectively burn fat to achieve weight loss

Cons:

Very hard to follow as a beginner.

Experience and consultant required for 5:2 intermittent fasting.

Not recommended with any health issue

 3. 16/8 intermittent fasting

This is a popular variant of intermittent fasting where “16” indicates the fasting hour and “8” represent the eating time window in 24 h schedule.

It may be easy for people who tried 12 h fasting and want to see more improvement with respect to weight loss. I said “easy” because if you completed dinner at 7 pm and skipped breakfast the next day,  abstained with zero calories up to 11:00 AM

11: 00 AM eating window will open to fulfill the required nutrition to the body. If you have a specific weight loss goal then utilize this eating period wisely.

Pros:

Facilitate ketosis

Promote weight loss

Reduce insulin resistance

 Cons:

Very hard to follow as a beginner.

Not recommended for any health issue like an eating disorder

 4. Alternate-day fasting (ADF)

I think, No need to explain about alternate-day fasting, As the title explains you can eat on alternate days.

A study on 101 obese and overweight with prediabetes patients shows that reduction of weight and body mass index is more significant in ADF than in the 16/8 IF group.

Obviously, ADF has a long hour of fasting therefore it is a more effective type of intermittent fasting.

It is the toughest form and difficult to maintain for a longer time.

Pros:

Facilitate ketosis

Promote significant weight loss than the 16/8 IF

Improve insulin sensitivity

Cons:

Very hard to follow due to longer fasting hour

Not recommended for any health issues like eating disorders and for a pregnant lady or during breastfeeding.

In conclusion, It's important to note that ADF may not be suitable for everyone, and it's essential to consult with a healthcare professional before starting.

While ADF can be an effective weight loss tool and improve insulin sensitivity, it may not be sustainable or safe for some individuals.

It's crucial to listen to your body and make adjustments as needed, such as modifying the fasting schedule or adjusting the calorie intake on feeding days.

It's also essential to prioritize nutrient-dense foods and ensure adequate hydration during fasting and feeding periods.

Finally, remember that any diet or fasting method should be balanced with a healthy lifestyle that includes regular exercise, stress management, and adequate sleep.

5. One meal a day (OMAD):

As named take your meal once in 24 h, That may be lunch to lunch or dinner to dinner. It depends on what suits you best.

Slight variation in OMAD with low calorie and highly nutritious diet like nuts and green vegetables called the warrior diet.

OMAD may be challenging due to its savior restrictions and cause deficiency of minerals & other nutritional value. it is the toughest form of intermittent fasting.

 Pros:

1. Weight loss: By restricting calorie intake to a single meal, can create a calorie deficit that leads to weight loss. This is because the body is forced to burn stored fat for energy when it is not getting enough calories from food.

2. Simplifies meal planning: OMAD can simplify meal planning by reducing the number of meals one has to prepare and plan for. This can be especially helpful for those with busy schedules or who struggle with meal planning.

3. Increased mental clarity: Some people report increased mental clarity and focus when practicing OMAD. This may be due to the body being in a state of ketosis, which can improve brain function.

Cons :

1. Nutrient deficiencies: Consuming all of one's daily calories in a single meal can make it difficult to meet daily nutrient requirements. It can be challenging to fit in all the necessary vitamins, minerals, and macronutrients in one meal.

2. Hunger and cravings: OMAD can be challenging for those who struggle with hunger and cravings, especially during the fasting window. It can also be difficult to eat enough during the one-hour feeding window to feel satisfied.

3. Social implications: OMAD can make social situations, such as meals with friends and family, challenging. It can be challenging to fit in all of one's daily calories into a single meal when dining out or with others who may not be following the same diet.

In conclusion, OMAD can be an effective weight loss tool and simplify meal planning for those with busy schedules.

However, it may lead to nutrient deficiencies, hunger and cravings, and social challenges. As with any diet or fasting method, it is essential to consult a healthcare professional before starting.

What are the Benefits of intermittent fasting:

Intermittent fasting (IF) can promote weight loss, improve insulin sensitivity, reduce inflammation, improve brain function, and increase lifespan. However, it's important to approach IF with a balanced and sustainable mindset and consult with a healthcare professional

Weight loss:

One of the most well-known benefits of Intermittent fasting is to get rid of stubborn belly fat. By reducing overall calorie intake, IF can lead to a calorie deficit and promote fat loss. Additionally, some studies suggest that IF can promote greater fat loss while preserving lean muscle mass.

Improved insulin sensitivity:

Intermittent fasting has been shown to improve insulin sensitivity, which is beneficial for individuals with insulin resistance or type 2 diabetes. This is because the body becomes more efficient at using insulin to transport glucose from the bloodstream into cells for energy.

Reduced inflammation:

IF has been shown to reduce inflammation in the body, which is beneficial for overall health. Chronic inflammation has been linked to numerous health conditions, including heart disease, cancer, and diabetes.

Improved brain function:

Some studies suggest that intermittent fasting can improve brain function and protect against neurodegenerative diseases. This may be due to increased production of brain-derived neurotrophic factor (BDNF), a protein that promotes brain health and growth.

Increased lifespan:

Some studies suggest that intermittent fasting can increase lifespan by improving cellular health and reducing oxidative stress. Additionally, intermittent fasting has been shown to increase the production of autophagy, a process that helps to remove damaged cells and improve overall cellular health.

Summary

Intermittent fasting can be a useful tool for weight loss & obesity control and improving insulin sensitivity, but it may not be suitable for everyone as you can see it has many variations.

In this article, we have discussed intermittent fasting's pros and cons, but it is only for your information.

It's important to speak with a healthcare professional before starting any kind of diet.

FAQ:

What is the intermittent fasting

Intermittent fasting refers to fasting for specific intervals followed by eating.

Is 12 hours enough for intermittent fasting?

Experts recommend various intermittent fasting based on individual health conditions, 12-hour fasting can be followed but 16/8 intermittent fasting is more popular among all.

How long does it take for intermittent fasting to work?

Intermittent fasting is beneficial to lose weight, during the fasting period your body initiates ketosis which leads to weight loss. Generally, people experience results after a week of initiation but in some cases, it may take several weeks. Roughly one can reduce 0.5 pounds to 1.5 pounds per week based on the types of intermittent fasting. It is important to understand that your health should be your first priority rather than weight loss.