Intermittent fasting (IF) is an umbrella term for various diets that cycle between a period of fasting and non-fasting. Intermittent fasting can be used along with calorie restriction for weight loss.
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Variations
Most popular intermittent fasting protocols can be grouped into 3 categories: alternate day fasting (ADF), whole-day fasting, and time-restricted feeding (TRF).
Alternate day fasting (ADF) involves a 24-hour fast followed by a 24-hour non-fasting period. One can choose fasting 23 hours with one meal per day.
Whole-day fasting specifies various ratios of fasting to non-fasting days, such as the 5:2 diet in which people consumed 400-500 calories (women) or 500-600 calories (men) during the days of fasting. During feed days, the diet was regular.
Time-restricted feeding (TRF) involves a set daily fasting period and shortened eating window of 3-12 hours. For example, one form of TRF calls for fasting for 16 hours each day and eating total daily calories during the remaining 8 hours, typically on the same schedule each day.
In some contexts, fasting allows the consumption of a limited amount of low-calorie beverages such as coffee or tea. This modified fasting involves limiting caloric intake (e.g., 20% of normal) during fasted periods rather than none at all, possibly retaining most of the benefits of intermittent fasting.
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Research
A 2014 review described that studies done in animal models have shown fasting improves indicators of health--blood pressure, insulin sensitivity, and inflammation--likely through adaptive cellular responses to better handle stress. These findings suggest intermittent fasting has the potential to improve health and reduce the risk of chronic diseases; however this has not been reproduced in long-term human studies. The review concluded that intermittent fasting has not been studied in children, the elderly, or the underweight, and could be harmful in this population. They also suggest that those choosing to fast for periods of time greater than 24 hours should be monitored by a physician, as changes to the gastrointestinal system or circadian rhythm can occur. The review also concluded that fasting is unlikely to have much effect on conditions other than obesity, such as aging or other chronic condition, unless combined with moderate calorie restriction and plant-based diet such as the Mediterranean diet.
According to a 2014 review of the scientific literature, intermittent fasting can lead to weight loss, though caloric restriction can lead to slightly more weight loss compared to intermittent fasting.
Source of the article : Wikipedia
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