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Fasting Diets Pros And Cons

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Intermittent fasting: The pros and cons behind the latest diet trend

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    What To Expect When Trying A Fasting Die

    A fasting diet is an extreme form of calorie restriction in which you consume very few or no calories for a set period of time. There are several different types of fasting diets, but the most common is the 5:2 diet, which involves eating 500-600 calories on two non-consecutive days each week and eating normally the other five days.

    The main benefit of a fasting diet is weight loss. When you severely restrict your calorie intake, your body is forced to burn stored fat for energy, resulting in weight loss. In addition, fasting has been shown to have numerous other health benefits, including reducing inflammation, lowering blood pressure and improving heart health.

    However, there are also some potential downsides to fasting diets. First, they can be difficult to stick to long-term due to the restrictive nature of the diet. Second, they may not be suitable for everyone if you have a history of disordered eating or are pregnant or breastfeeding, you should not try a fasting diet. Finally, as with any extreme form of calorie restriction, there is the risk of nutritional deficiencies and other health problems if not done correctly.

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    The Benefits Of Intermittent Fasting

    That’s not to say this kind of restricted eating can’t have value. Intermittent fasting may in fact work for certain people, Aronne adds, especially if they don’t want to be bothered with calorie tracking and food records. It’s not my first choice for weight loss, he says, but I have found that in a select group of patients struggling to lose weight, having them eat all their food in an eight-hour period works for them, because it’s easy and they don’t have to think about it: They just do it.

    For everyone, it still makes sense more generally to eat to maximize your circadian rhythms your body’s inner clock that guides you to wake and sleep as much as possible, advises Michael Roizen, M.D., chief wellness officer of the Cleveland Clinic and author of What to Eat When. Our bodies evolved to be primed for food during the day, so that we have plenty of energy for survival, he says. As a result, your body is most sensitive to insulin, a hormone that moves glucose from your blood into cells for energy and storage, during the day, and most resistant to it at night. Ignoring these rhythms and eating at the wrong times say, late at night can raise blood sugar, a risk factor for type 2 diabetes, according to a study led by researchers at Harvard University as well as Brigham and Women’s Hospital.

    A New Study Calls Fasting Into Question

    What Is Intermittent Fasting Pros And Cons

    A study published this past September in JAMA Internal Medicine followed 116 overweight adults who fasted for 16 hours a day and only ate between noon and 8 p.m. for three months and found that subjects didn’t lose any more weight than a control group. We found that it wasn’t an effective tool for weight loss, says study author Ethan Weiss, M.D., a cardiologist at the University of California, San Francisco, who notes that his research didn’t show any improvement in metabolic markers such as blood cholesterol or blood glucose levels. This follows on the heels of earlier research that found intermittent fasting was no more effective than an old-fashioned low-calorie diet. A 2018 study published in the American Journal of Clinical Nutrition examined 150 overweight and obese patients over nearly a year, some of whom simply cut calories by 20 percent, while others followed a five-days-on/two-days-off pattern of intermittent fasting. At the end of the trial, both had lost similar amounts of weight and body fat.

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    Also Check: What Can I Drink Intermittent Fasting

    Tips For Vegan Intermittent Fasting

    A well-planned vegan diet typically requires supplements and fortified foods in order to meet your nutrient needs.

    A vitamin B12 supplement is the bare minimum. Depending on where you live, your food preferences, and your meal-planning skills, you may also need vitamin D, iodine, iron, calcium, zinc, selenium and omega-3 supplements .

    If youre interested in giving vegan intermittent fasting a try, start by choosing which IF protocol is most realistic for you based on your life, work, and leisure habits.

    Then, start slowly perhaps by starting with a 12-hour fasting window rather than a 16-hour one, or 1 calorie-restricted day per week rather than 2.

    Remember that youll have access to a restricted amount of meals and snacks each day or week to meet your nutrient needs. Its likely best to plan your meals and snacks ahead of time, to help ensure they are as nutrient-rich as possible.

    To further boost the nutrient content of your diet, opt for whole and minimally-processed plant foods whenever possible, and try limiting most processed or ultra-processed foods.

    Finally, have a review date in mind. If you feel terrible, or havent gotten any of the results you wished for by the time your review date rolls around, vegan intermittent fasting may not be the right eating pattern for you.

    Youll Likely Feel Hungry

    Even an 8- or 12-hour fast might feel like a long time when youre not used to fasting.

    You may go to bed hungry several times per week. That may naturally feel unpleasant and unsustainable in the long term .

    Plus, at times, it might be necessary to override your natural hunger and fullness cues in order to not break your fast earlier than planned.

    This doesnt mean that fasting isnt a schedule you can get used to. Once youve adjusted to intermittent fasting, you might even find it makes you feel less hungry (

    Don’t Miss: How To Do Intermittent Fasting Correctly

    How To Lose Weight Fast On A Whole Foods Plant Based Diet

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    The Pros Of A Fasting Diet

    Pros and cons of intermittent fasting

    A fasting diet is a diet that requires you to forego food for a set period of time. There are many different types of fasting diets, but they all have one thing in common: they all require you to abstain from food for a set period of time.

    There are many potential benefits to following a fasting diet. For one, it can help you lose weight. When you fast, your body is forced to burn stored fat for energy, which can lead to weight loss. Additionally, fasting has been shown to have numerous health benefits, including reducing inflammation, lowering blood pressure, and improving cholesterol levels.

    Of course, there are also some potential drawbacks to fasting diets. One of the biggest concerns is that it can be difficult to stick to such a restrictive diet. Additionally, if you do not fast properly, you could end up doing more harm than good. For example, if you do not eat enough during your eating window or if you do not drink enough water while fasting, you could become dehydrated or malnourished.

    If you are considering trying a fasting diet, it is important to speak with your doctor first to make sure it is right for you and to ensure that you understand how to properly fast.

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    How Intermittent Fasting Works

    Your body breaks down carbohydrates into glucose to provide it energy. When your body doesnt get enough carbohydrates or calories for energy, it begins utilizing fat cells to turn into glucose for energy. Intermittent fasting triggers your body to burn stored fat for fuel since its not getting carbohydrates from food. This is known as flipping the metabolic switch.2

    As stored fat is broke down, your body produces ketones, also known as ketone bodies. Ketones serve as an alternative fuel source when glucose is in short supply.3

    This elevation of ketones in the body is known as ketosis and is the goal of the ketogenic diet. However, other practices such as fasting can induce ketosis as well.

    If youre eating three meals a day, snacking frequently, and not exercising, your body always has a steady stream of glucose. Intermittent fasting extends the periods that your body has burned through the calories of your last meal. Research shows this gives your body more fat-burning potential and may protect against chronic diseases such as diabetes, cancer, heart disease, and obesity.4

    While there are many benefits to intermittent fasting, its not for everyone. People with certain health conditions will need to be cautious. Ill explain this further in an upcoming section.

    What Is Dirty Fasting

    Dirty fasting is one method of fasting that is a bit more flexible that other methods. It allows you to eat a very limited number of calories while fasting, such as about 100 calories or less.

    How many calories break a fast?

    This is actually up for debate. The most effective fasts include zero calories or about 10 calories or less, such as from coffee. This is the fastest way to help promote detoxification and get your body into the metabolic state of ketosis, if thats one of your goals.

    People refer to dirty fasting as being dirty because its sort of cheating.

    When you practice clean fasting you typically consume zero calories outside of your eating window. Your eating window is the time period in which youre permitted to eat, ideally healthy foods and beverages.

    With DF, instead of eating or drinking absolutely nothing but water, someone might allow herself a very small amount of calories from something like a low-sugar beverage or a small serving of fruit.

    Don’t Miss: How Intermittent Fasting Works For Weight Loss

    Pros And Cons To Intermittent Fasting

    With intermittent fasting being so popular, you may be wondering what some of the pros and cons are to this type of diet. In this article, we go over some of the key benefits and drawbacks of intermittent fasting.

    Intermittent fasting is extremely popular, and it seems like just about everyone has either tried it or is thinking of trying it. While this dietary pattern is helping many achieve their physical and health goals, it can also have a few drawbacks worth considering.

    Here are a few pros and cons of intermittent fasting to help you decide if this diet is right for you.

    What Is A Juice Cleanse

    Intermittent Fasting Plans &  Their Benefits

    Juice cleanses, like many other trends, peak in popularity around the New Year and again in the spring, and then quickly decline.

    A cleansing diet, a juice cleanse is also sometimes called a juice fast. Cleanses typically last between one and three days, during which time the participant subsists solely on vegetable and fruit juice. Juicing proponents claim that the therapeutic nutrients and waste products it removes from the body are well worth the calorie and time investment.

    Proponents of a juice cleanse argue that they aid the bodys own detoxification systems by eliminating energy-sapping items like sugar, caffeine, and processed meals. There is a paucity of supporting evidence from studies1, and any weight loss experienced during a juice cleanse is often restored as regular eating habits are resumed.

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    It Might Make You Feel Sick Or Fatigued In The Morning Especially If You Work Out First Thing

    Committed to your 6 a.m. workout? Intermittent fasting might not be a great choice. I think it’s a terrible idea to exercise on an empty stomach, says Boules. We benefit from a little glucose before and some protein after.

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    If you’re interested in experimenting with fasting periods and workout a ton, consider talking to a sports nutritionist or MD to assess your workout schedule and level of rigor. You might be okay fasting for a specific amount of time on days you don’t exercise, for instance. But if you’re, say, training for an endurance event, fueling your body around the clock and getting substantial calories is going to be much more important than trying to force fasting into your routine when your body is already being taxed by your training.

    And even if you’re not a morning exerciser, not eating until, say, noon when you’re used to waking up and having breakfast at 8 a.m. may leave your stomach churning. In turn, you may feel off, a little lightheaded, or nauseous as you get used to the new schedule.

    What Is Vegan Intermittent Fasting

    Intermittent fasting is a way of eating that cycles between periods of eating and periods of fasting.

    IF focuses more on when to eat, rather than what to eat. Two of the most common fasting cycles include a daily 16-hour fast or bi-weekly 24-hour fasts.

    Vegan intermittent fasting refers to following IF on a vegan diet. So, like all forms of IF, it cycles periods of eating and fasting. However, the foods eaten during the eating cycles will be completely plant-based.


    Vegan intermittent fasting requires cycling periods of eating with periods of fasting while following a vegan diet. A person will eat exclusively plant-based foods on this eating pattern.

    Recommended Reading: Portion Fix Intermittent Fasting Meal Plan

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