Intermittent fasting is
very trendy in today’s world. But before following this method to lose weight
on a faster scale, kindly think over judiciously ‘If it is a scientific method
or not & whether it is safe to follow’.
What is intermittent
fasting?
Intermittent fasting is not a diet, but a diet schedule that
is purported to accelerate fat loss and muscle growth compared to traditional
eating schedules. It is promoted primarily in the scientific community,
however, there are currently zero scientific studies (as of
February 2014) that have supported intermittent fasting for gaining muscle
while losing fat.
With caloric restriction, intermittent fasting can lead
to weight loss. In a recent review (Varady, 2011) and one recent randomized
clinical trial (Harvie et al., 2011), authors conclude that intermittent
fasting and daily caloric restriction are equally effective at promoting weight
loss in overweight and obese individuals. However, no studies to date have been
performed with athletes who require maintenance of muscle size, strength, and
function.
Similar
trends are being reported by humans who have tried intermittent fasting.
Studies and personal reports by men and women suggest the following cons to the
practice:
·
Obsession over food
during the fast period (watching the clock constantly in expectation of the
next meal, which of course raises anxiety).
·
An overreliance on
coffee that causes severe adrenal fatigue, hormonal, and circadian
dysregulation.
·
Insomnia, particularly
among women, due to activation of the hypocretin neurons that incite
wakefulness.
·
Hormonal havoc for
women takes many forms, including adult acne, metabolic disturbance, obsession
over body image, and menstrual irregularities.
·
Eating less than
normal can trigger severe hunger in some people while others find that they
tire easily, suffer headaches, nausea and have trouble concentrating. Because
of hunger, fasters may find that they eat more than usual both before and after
a planned fast which essentially eliminates the benefit of the fast.
Disadvantages
of Intermittent Fasting:
· Although short fasts are seen as safe and can be effective
for weight management, longer fasts can have an adverse effect on your short
and long term health.
· Rapid weight loss can be easily regained during the
post-fast period if you eat too much.
· Fasts do not address your day to day eating habits and
fail to teach correct food selection or portion control.
· Fasting can be socially exclusive -- especially within a
family setting where meals are eaten together.
· Longer fasts may cause muscle atrophy -- a condition where
muscles are broken down for energy -- which may result in a lowered metabolism.
· The use of sporadic eating patterns to lose fat can be effective,
but that does NOT mean it is healthy, sustainable for the long term.
Note:
Importantly,
intermittent fasting is not recommended for pregnant women, women who are
breastfeeding, people with diabetes, or other people who need to closely
regulate their blood sugar. In addition, there has not been research on
participants who are underweight, very old, or very young (<18 yrs. old) and
these populations could be at higher risk for experiencing negative
consequences of fasting
Take
home messages
- Intermittent fasting is a dietary approach heavily promoted to the
athletic community to achieve and maintain a very lean, strong physique.
However, there is currently no scientific evidence supporting these
claims.
- In the scientific literature, intermittent fasting with caloric
restriction often yields equivalent benefits as traditional low-calorie
diets in regard to changes in fat mass, alleviating discomfort due to low
energy, improving insulin sensitivity, and improving blood lipid profiles.
- The most effective weight loss plans and healthy life styles are
ones that can be maintained, and these habits are not the same for
everyone.
Thus to conclude Intermittent fasting
is not healthy method to lose weight. Whatever method brings results instantly
and with less effort is not sustainable for long. There is no alternative to
healthy way of losing weight by making daily calorie deficits, following a
simple pattern of physical activity and consuming balanced meal. Results are
bound to show up and they will be sustained for a long period of time in future
too.
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