Intermittent fasting is supposed to make the pounds fall faster than other diets and have a positive effect on the human body – so proponents of the trend diet. Their euphoria draw supporters from various animal studies, which attribute a life-extending and weight-regulating effect to the interval fasting. But are these study results transferable to the total population? How healthy is interval fasting really?
What is Intermittent Fasting?
Intermittent fasting is a form of fasting that is said to have numerous health-promoting effects on the metabolism and body. The basis is the periodic renunciation of food over hours or days. A goal is primarily a fast and lasting weight loss. Contrary to other forms of fasting, Intermittent Fasting is intended to be a permanent lifestyle. One differentiates between various different forms of the intermittent fasting, which differ in frequency and duration of the food renouncement:
1. the 5:2 principle
The 5:2 principle defined by Dr. Michael Mosley is one of the most popular and well-known variations. In this concept, normal food intake occurs over five days a week. Recommendations or strict prohibitions are not formulated. The goal is the maintenance of the motivation Abnehmwilliger by a lax set of rules. On the two chamfering days the calorie supply is to be lowered to a quarter of the otherwise usual. Fasting days take place after a firm scheme, for example each Wednesday and Sunday.
2. the 18:6 principle
The most careful entrance for newcomers offers the interval fasting after 18:6. Typically the supply of two meals takes place over a period of 6 hours. The fasting period extends over the remaining 18 hours of the day.
3. alternate-day fasting
Also referred to as ”Every-Other-Day-Diet” or ”alternate-day fasting” is based on a concept created by Krista Varady. Fasting is done every other day, with an energy intake of between 400-600 kilocalories allowed on fasting days.
4. dinner-canceling
This concept can also be defined as a form of intermittent fasting. The goal is to skip dinner three to four days a week. Evening fasting is said to stabilize insulin levels, improve sleep quality and accelerate weight loss.
What are the benefits of intermittent fasting?
Supporters of the diet attribute multiple health and weight loss benefits to intermittent fasting. Apart from an increased fat metabolism by the regulation of the insulin mirror is from inhibited inflammation processes, improved Cholesterinwerten as well as an increased new production of nerve cells in the brain the speech. Age-related risk factors are said to be reduced and weight is also said to fall more easily. Many test persons profit by the loose set of rules, since apart from fixed chamfering times no limiting regulators exist. Also the temporal flexibility speaks for the Diät. Also occupation stressed persons can integrate the Intermittent fasting into their everyday life.
According to studies, intermittent fasting is certainly suitable for weight loss. For example, research findings surrounding the 2017 study ”Metabolic Effects of Intermittent Fasting” conducted at the University of California San Diego support the hypothesis that periods of fasting and the short-term restriction of food intake can improve metabolic processes and reduce risks for obesity as well as chronic diseases such as cancer or diabetes. Weight loss could be observed with almost every variation of intermittent fasting.
Are there any disadvantages?
The goal of intermittent fasting is to stabilize blood sugar levels. This prevents cravings and provides a sense of well-being during fasting periods. A low blood sugar level induced by too long fasting intervals can lead to lack of strength and dizziness during physical activity. Sleep disturbances can also occur, depending on the variant chosen. Due to the narrow time window in 18:6 fasting, the development of food congestion in the stomach and intestines is possible. Larger meals at late hours can promote sleep disturbances. In terms of gender, a disturbance of the female cycle through longer fasting phases is conceivable due to disturbed hormone production. In general, an energy balance that is too low due to interval fasting can also be considered for this.
Result – nourishing-scientific evaluation
Intermittent fasting or interval fasting is advertised in the media as an efficient method for weight loss and increasing physical and mental health. Unlike a therapeutic fast, it is also said to be applicable as a permanent dietary regimen. Although there is no shortage of information in the public domain about the benefits of various forms of interval fasting and similar practices, there is a lack of evidence-based facts derived from human studies to discuss a meaningful conclusion.
Nevertheless, the evidence suggests that interval fasting does not cause any disadvantages, either physical or psychological, for healthy, overweight or normal-weight individuals. On the contrary, there is evidence of a reduction in inflammatory factors in the blood, an improvement in fat metabolism and a stabilization of insulin levels. Also a desirable weight reduction could be observed depending on the chosen fasting scheme.