Intermittent Fasting🤐 & its impact on health🤩

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Intermittent Fasting🤐 & its impact on health🤩

What is intermittent fasting (IF)?

A variety of eating patterns in which no or few calories are consumed for prolonged time periods that can range from 12 hours to several days, on a recurring basis.

What are the different ways of Intermittent Fasting?

1. Alternate-day fasting,

2. 5:2 (5 days on + 2 days off ) or similarly 6:1 intermittent fasting

3. Daily time-restricted feeding (Eating within 8-12 hour window and fasting during the rest of the day)

Definition of various types of intermittent fasting

1. Intermittent Fasting (IF) :This eating pattern involves fasting for varying periods of time, typically for 12 hours or longer.

2. Calorie Restriction (CR): This eating pattern involves a continuous reduction in caloric intake without malnutrition. Time

3. Restricted Feeding (TRF): This eating pattern involves restricting food intake to specific time periods of the day, typically between an 8 - 12 hours each day

4. Alternate Day Fasting (ADF) :This eating pattern involves consuming no calories on fasting days and alternating fasting days with a day of unrestricted food intake or "feast" day.

5. Alternate Day Modified Fasting (ADMF) :This eating pattern involves consuming less than 25% of baseline energy needs on "fasting" days, alternated with a day of unrestricted food intake or "feast" day.

6. Periodic Fasting (PF) :This eating pattern consists of fasting only 1 or 2 days/week and consuming food ad libitum on 5 to 6 days per week.

Benefits of intermittent fasting

1. Reduces the risk of diabetes , lowers fasting blood glucose in diabetics

2. Reduces total and LDL cholesterol and triglycerides,

3. Lowers systolic BP

4. Reduces body weight

5. Improves focus, attention, concentration and memory

6. Reduces the rate of cognitive impairment and reduces the risk of Alzheimers disease,

7. Reduces the risk of stroke,

8. Increases the lifespan (effect on longevity seen with>5 yrs of IF)

Mechanisms involved in IF:

Cellular, molecular & physiological responses to intermittent fasting: During fasting, cells undergo adaptive stress resulting in range of effects, including increased production of antioxidants, DNA repair, autophagy (removal of damaged or dead cells)& decreased inflammation.

Metabolic switch: Body’s preferential shift from utilization of glucose from glycogenolysis to fatty acids and fatty acid-derived ketones. Ketones are the preferred fuel for both the brain and body during periods of fasting and extended exercise. Of relevance to weight management, this switch represents a shift from lipid synthesis and fat storage to mobilization of fat in the form of free fatty acids (FFAs) and fatty-acid derived ketones.

wiley.com

Who should not attempt intermittent fasting?

Those who are

1. underweight,

2. under 18 years old,

3. pregnant or breastfeeding women,

4. having a history or currently struggling with eating disorders

Conclusions

1. Intermittent fasting (IF) is safe for most,

2. IF has beneficial effects against obesity, diabetes, high BP & cholesterol,

3. IF reduces the risk of dementia and stroke,

4. IF increases longevity

5. IF regimen needs to be modified as per individual goals and needs.

Thanks for reading. Be Healthy.See you later...