It has been suggested that 5:2 diet be merged into this article. (Discuss) Proposed since June 2017.

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.[1]

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.[2] One can choose fasting 23 hours with one meal per day.[3]

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.[4]

Time-restricted feeding (TRF) involves a set daily fasting period and shortened eating window of 3–12 hours.[5] 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.[6]

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,[2] possibly retaining most of the benefits of intermittent fasting.

Research

A 2014 review[7] described that intermittent fasting has not been studied in children, the elderly, or the underweight, and could be harmful in this population. It also suggested that people 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.[7] The review 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 a plant-based diet such as the Mediterranean diet.[7]

According to another 2014 review, intermittent fasting can lead to weight loss, though long-term calorie restriction can lead to slightly more weight loss compared to intermittent fasting.[8]

See also

References

  1. ^ Mager, D. E. (1 April 2006). "Caloric restriction and intermittent fasting alter spectral measures of heart rate and blood pressure variability in rats". The FASEB Journal. 20 (6): 631–637. doi:10.1096/fj.05-5263com. PMID 16581971.((cite journal)): CS1 maint: unflagged free DOI (link)
  2. ^ a b Varady, K. A. (2011). "Intermittent versus daily calorie restriction: Which diet regimen is more effective for weight loss?". Obesity Reviews. 12 (7): e593–601. doi:10.1111/j.1467-789X.2011.00873.x. PMID 21410865.
  3. ^ Stote, KS; Baer, DJ; Spears, K; Paul, DR; Harris, GK; Rumpler, WV; Strycula, P; Najjar, SS; Ferrucci, L; Ingram, D. K.; Longo, D. L.; Mattson, M. P. (2007). "A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults" (PDF). The American Journal of Clinical Nutrition. 85 (4): 981–8. PMC 2645638. PMID 17413096.
  4. ^ Fisher, Roxanne (1 June 2016). "What is the 5:2 diet?". BBC GoodFood, Worldwide.
  5. ^ Rothschild, Jeff; Hoddy, Kristin K.; Jambazian, Pera; Varady, Krista A. (2014-05-01). "Time-restricted feeding and risk of metabolic disease: a review of human and animal studies". Nutrition Reviews. 72 (5): 308–318. doi:10.1111/nure.12104. ISSN 0029-6643.
  6. ^ Moro, Tatiana; Tinsley, Grant; Bianco, Antonino; Marcolin, Giuseppe; Pacelli, Quirico Francesco; Battaglia, Giuseppe; Palma, Antonio; Gentil, Paulo; Neri, Marco (2016). "Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males". Journal of Translational Medicine. 14: 290. doi:10.1186/s12967-016-1044-0. ISSN 1479-5876. PMC 5064803. PMID 27737674.((cite journal)): CS1 maint: unflagged free DOI (link)
  7. ^ a b c Mattson, MP (February 4, 2014). "Fasting: molecular mechanisms and clinical applications". Cell Metabolism. 19 (1932–7420): 181–92. doi:10.1016/j.cmet.2013.12.008. PMC 3946160. PMID 24440038.
  8. ^ Barnosky, A. R.; Hoddy, K. K.; Unterman, T. G.; Varady, K. A. (2014). "Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: A review of human findings". Translational Research. 164 (4): 302–11. doi:10.1016/j.trsl.2014.05.013. PMID 24993615.
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