Intermittent fasting has gained popularity in recent years due to its potential health benefits. There are several popular methods of intermittent fasting, including 16/8, 5:2, and alternate day fasting. In this article, we will discuss the benefits and drawbacks of these methods and provide recent research findings.
16/8 Method
The 16/8 method involves fasting for 16 hours and having an 8-hour eating window each day. This method is popular because it is relatively easy to incorporate into daily life. During the fasting period, water, black coffee, and herbal tea are allowed.
Benefits:
Research suggests that the 16/8 method may improve blood sugar control, reduce inflammation, and promote weight loss. One study found that following the 16/8 method for 12 weeks resulted in a significant decrease in body weight, fat mass, and blood pressure in overweight individuals.
Drawbacks:
Some people may find it difficult to stick to an 8-hour eating window, especially if they have a busy lifestyle or social events that involve eating outside of this window. Additionally, some individuals may experience hunger or low energy levels during the fasting period.
5:2 Method
The 5:2 method involves eating normally for five days a week and restricting calorie intake to 500-600 calories for two non-consecutive days.
Benefits:
Research suggests that the 5:2 method may improve insulin sensitivity, reduce inflammation, and promote weight loss. One study found that following the 5:2 method for six months resulted in a significant decrease in body weight, fat mass, and blood pressure in overweight individuals.
Drawbacks:
Some people may find it challenging to stick to the calorie restriction on the fasting days, and it may lead to feelings of hunger, fatigue, or irritability. Additionally, some individuals may experience overeating on non-fasting days, leading to weight gain.
Alternate Day Fasting
Alternate day fasting involves alternating between days of unrestricted eating and days of complete or partial fasting.
Benefits:
Research suggests that alternate day fasting may improve insulin sensitivity, reduce inflammation, and promote weight loss. One study found that following alternate day fasting for eight weeks resulted in a significant decrease in body weight, fat mass, and waist circumference in overweight individuals.
Drawbacks:
Alternate day fasting can be challenging to stick to for an extended period due to the significant calorie restriction on fasting days. Some individuals may experience hunger, low energy levels, or difficulty concentrating on fasting days.
Conclusion
Intermittent fasting has gained popularity due to its potential health benefits. The 16/8, 5:2, and alternate day fasting methods are popular, and each has its benefits and drawbacks. It is essential to consult with a healthcare professional before starting any fasting regimen, especially for individuals with certain health conditions or taking certain medications.
REFERENCES
- Harris L, Hamilton S, Azevedo LB, et al. Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. JBI Database System Rev Implement Rep. 2018;16(2):507-547.
- Tinsley GM, La Bounty PM. Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev. 2015;73(10):661-674.
- Varady KA, Bhutani S, Klempel MC, Kroeger CM, Trepanowski JF, Haus JM. Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. Nutr J. 2013;12(1):146.