admin | Food & Beverages | 10 Jun 2022 02:02:52

Intermittent fasting fad…

Intermittent fasting is a trendy dietary practice. It is on the cusp of being the latest weight management fad. Thus far, there have been several meaningful documentaries on this trend. Simply put, it to alternate between periods of fasting and eating during the week. Normal consumption patterns are unified with a duration of severe energy restraint by fasting.  

Hence, some promoters suggest fasting every day. You may fast for up to 16 hours. Then to eat food during a short ‘eating window’. Others recommend fasting once or twice a week for a 24-hour cycle. For example, eating dinner one night and then skipping breakfast, lunch, and snacks on the following day. Then to eat a normal dinner. Thus, to ensure there is no gorging.

Excessive intake

The excessive intake of energy is generally associated with chronic diseases. It may include metabolic syndrome, type II diabetes, and obesity. This is a worldwide syndrome. Hence, calorie restraints by intermittent fasting help to increase longevity. It reduces the incidence of chronic diseases. Especially non-communicable diseases. These include cardiovascular diseases, cancer, renal diseases, and obesity.

Intermittent fasting is growing in popularity. Thus far, they can help with substantial weight loss. In fact, it produces more than 5 percent weight loss from baseline in many people. So, it is often considered to be simpler than most traditional forms of dieting. Hence, people believe it is better than calorie restriction. Intermittent fasting requires fasting for a duration of time. Typically, it is a minimum of 12 hours and then a period of ad libitum eating. In fact, its simplicity may be the reason for the sudden rise in popularity.

Traditional diets

There are possibly millions of diets out there. So, people who may want to lose weight have many options to choose from. Traditional diets commonly require individuals to diligently monitor energy intake. One needs to meticulously count carbohydrates intake. Thus far, many diets focus on eating less fat or reducing carbohydrate intake. Others often advocate eating more protein or fibre. In fact, others normally recommend eating smaller portions of food or eating more often.

Hence, intermittent fasting may be a refreshing alternative for many people. There are a few advantages like there is no need to track calories daily or to forbid from eating certain food groups.

Effects of intermittent fasting

Dieticians and physicians express concerns. So, concerns are about the effects of intermittent fasting patterns on diet quality. Thus far, it allows ad libitum food intake on particular days of the week. In fact, it permits intake during certain time windows in the day. Therefore, these concerns are if individuals would be lowering their fruit and vegetable intake. They may eat more energy-dense or high-fat foods when on intermittent fasting. Hence, changes in macronutrient and beverage intake may need to be reviewed.

So far, studies show fasting does not have any beneficial or detrimental effects on diet quality. However, in many of these studies participants were informed to be mindful of their eating habits. Hence, this may have perplexed the dietary intake information.

Alternate day fasting

It is a ‘fast day’ alternating with a ‘feast day’. Hence, on fast days, one may choose to consume only water. It classifies as zero-calorie alternate-day fasting. Another option is to consume 25 percent of the energy needs. It is often called modified alternate-day fasting. So, the first-day meal may be eaten all at once or throughout the day. It is without affecting the degree of weight loss achieved. Hence, the timing of the fast day meal may be optional. However, participants normally prefer to eat the meal at dinner. They like to engage in their social eating habits like eating dinner with family or friends. Thus far, on feast days, they may eat freely. There are no restraints on the types or quantity of food eaten.

The 5:2 fasting

It is a modification of alternate-day fasting. So, it involves two fast days and five feast days per week. The fast days may be on consecutive days or non-consecutive days in the week.

Time restriction eating

It is different from alternate-day fasting and the 5:2 diet plan. It is necessary for individuals to fast for a specific duration of time daily. Hence, it confines the eating window to a certain number of hours per day. It is typically four to eight hours. Then continue fasting with water or zero-calorie drinks for the rest of the day. In fact, time-restricted eating is a unique form of intermittent fasting. For example, participants neither need to monitor energy intake nor count calories during the eating period. Thus far, in contrast to regular intermittent fasting, it is usually performed on a daily basis. There are no prescribed restrictions.

So, a time-restricted eating diet is more popular among physically active people. Its effect on weight loss while maintaining muscle mass is excellent.

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