Intermittent fasting has recently become a health trend. It’s claimed to cause weight loss, improve metabolic health, and perhaps even extend lifespan.
"For the first time, we showed that HNF4-(alpha) is inhibited during intermittent fasting. This has downstream consequences, such as lowering the abundance of blood proteins in inflammation or affecting bile synthesis. This helps explain some of the previously known facts about intermittent fasting," the author said.
The findings will help medical scientists working in cancer, cardiovascular and diabetes research develop new interventions to lower disease risk and discover the optimum intervals for fasting.
"We know that fasting can be an effective intervention to treat disease and improve liver health. But we haven't known how fasting reprograms liver proteins, which perform a diverse array of essential metabolic functions," said Dr Larance, a Cancer Institute of NSW Future Research Fellow in the Charles Perkins Centre and School of Life and Environmental Sciences at the University of Sydney.
Several methods of this eating pattern exist.
Seven ways to do intermittent fasting
There are various methods of intermittent fasting, and
people will prefer different styles. Read on to find out about seven different
ways to do intermittent fasting.
1. Fast for 12 hours a day
Different styles of intermittent fasting may suit different
people.
The rules for this diet are simple. A person needs to decide
on and adhere to a 12-hour fasting window every day.
According to some researchers, fasting for 10–16 hours can
cause the body to burn its fat stores into energy, which releases ketones into
the bloodstream. This should encourage weight loss.
This type of intermittent fasting plan may be a good option
for beginners. This is because the fasting window is relatively small, much of
the fasting occurs during sleep, and the person can consume the same number of
calories each day.
The easiest way to do the 12-hour fast is to include the
period of sleep in the fasting window.
For example, a person could choose to fast between 7 p.m. and
7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7
a.m. to eat breakfast but would be asleep for much of the time in between.
2. Fasting for 16 hours
Fasting for 16 hours a day, leaving an eating window of 8
hours is called the 16:8 method or the Leangains diet.
During the 16:8 diet, men fast for 16 hours each day, and
women fast for 14 hours. This type of intermittent fast may be helpful for
someone who has already tried the 12-hour fast but did not see any benefits.
On this fast, people usually finish their evening meal by 8
p.m. and then skip breakfast the next day, not eating again until noon.
A study on mice found that limiting the feeding window to 8
hours protected them from obesity, inflammation, diabetes, and liver disease,
even when they ate the same total number of calories as mice that ate whenever
they wished.
3. Fasting for 2 days a week
People following the 5:2 diet eat standard amounts of
healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600
calories and women 500 calories.
Typically, people separate their fasting days in the week.
For example, they may fast on a Monday and Thursday and eat normally on the
other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also
known as the Fast Diet. A study involving 107 overweight or obese women found
that restricting calories twice weekly and continuous calorie restriction both
led to similar weight loss.
The study also found that this diet reduced insulin levels
and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting
style in 23 overweight women. Over the course of one menstrual cycle, the women
lost 4.8 per cent of their body weight and 8.0 per cent of their total body fat.
However, these measurements returned to normal for most of the women after 5
days of normal eating.
4. Alternate day fasting
There are several variations of the alternate-day fasting
plan, which involves fasting every other day.
For some people, alternate day fasting means a complete
avoidance of solid foods on fasting days, while other people allow up to 500
calories. On feeding days, people often choose to eat as much as they want.
One study reports that alternate-day fasting is effective
for weight loss and heart health in both healthy and overweight adults. The
researchers found that the 32 participants lost an average of 5.2 kilograms
(kg), or just over 11 pounds (lb), over a 12-week period.
Alternate day fasting is quite an extreme form of
intermittent fasting, and it may not be suitable for beginners or those with
certain medical conditions. It may also be difficult to maintain this type of
fasting in the long term.
5. A weekly 24-hour fast
On a 24-hour diet, a person can have teas and calorie-free
drinks.
Fasting completely for 1 or 2 days a week, known as The Eat-Stop-Eat diet involves eating no food for 24 hours at a time. Many people
fast from breakfast to breakfast or lunch to lunch.
People on this diet plan can have water, tea, and other
calorie-free drinks during the fasting period.
People should return to normal eating patterns on the
non-fasting days. Eating in this manner reduces a person’s total calorie intake
but does not limit the specific foods that the individual consumes.
A 24-hour fast can be challenging, and it may cause fatigue,
headaches, or irritability. Many people find that these effects become less
extreme over time as the body adjusts to this new pattern of eating.
People may benefit from trying a 12-hour or 16-hour fast
before transitioning to the 24-hour fast.
6. Meal skipping
This flexible approach to intermittent fasting may be good
for beginners. It involves occasionally skipping meals.
People can decide which meals to skip according to their
level of hunger or time restraints. However, it is important to eat healthful
foods at each meal.
Meal skipping is likely to be most successful when
individuals monitor and respond to their body’s hunger signals. Essentially,
people using this style of intermittent fasting will eat when they are hungry
and skip meals when they are not.
This may feel more natural for some people than the other
fasting methods.
7. The Warrior Diet
The Warrior Diet is a relatively extreme form of
intermittent fasting.
The Warrior Diet involves eating very little, usually just a
few servings of raw fruit and vegetables, during a 20-hour fasting window, then
eating one large meal at night. The eating window is usually only around 4
hours.
This form of fasting may be best for people who have tried
other forms of intermittent fasting already.
Supporters of the Warrior Diet claim that humans are natural
nocturnal eaters and that eating at night allows the body to gain nutrients in
line with its circadian rhythms.
During the 4-hour eating phase, people should make sure that
they consume plenty of vegetables, proteins, and healthful fats. They should
also include some carbohydrates.
Although it is possible to eat some foods during the fasting
period, it can be challenging to stick to the strict guidelines on when and
what to eat in the long term. Also, some people struggle with eating such a
large meal so close to bedtime.
- Staying hydrated. Drink lots of water and calorie-free drinks, such as herbal teas, throughout the day.
- Avoiding obsessing over food. Plan plenty of distractions on fasting days to avoid thinking about food, such as catching up on paperwork or going to see a movie.
- Resting and relaxing. Avoid strenuous activities on fasting days, although light exercise such as yoga may be beneficial.
- Making every calorie count. If the chosen plan allows some calories during fasting periods, select nutrient-dense foods that are rich in protein, fibre, and healthful fats. Examples include beans, lentils, eggs, fish, nuts, and avocado.
- Eating high-volume foods. Select filling yet low-calorie foods, which include popcorn, raw vegetables, and fruits with high water content, such as grapes and melon.
- Increasing the taste without the calories. Season meals generously with garlic, herbs, spices, or vinegar. These foods are extremely low in calories yet are full of flavour, which may help to reduce feelings of hunger.
- Choosing nutrient-dense foods after the fasting period. Eating foods that are high in fibre, vitamins, minerals, and other nutrients help to keep blood sugar levels steady and prevent nutrient deficiencies. A balanced diet will also contribute to weight loss and overall health.
