Introducing 4 types of fasting diet and their benefits and side effects

Fasting diet is actually not a diet but a food plan. In fasting, you plan not to eat anything during certain hours of the day, in other words, you are fasting, and you can eat at other times. Research shows that fasting is a way to control weight and prevent or even cure some diseases. But is it really good and useful to lose weight with fasting and fasting? You will find answers to your questions about vitamin in this article!

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What is fasting diet?

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Many diets focus on “what to eat” and “how much to eat”, but the fasting diet focuses on “When to eat and when not to eat” it is focused. In fasting, a series of hours are specified when you are not supposed to eat any food and drink (empty water is allowed) and instead, you can eat all kinds of food and drinks during the other specified hours. This method can have many health benefits.

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Mark Matheson, a neuroscientist at Johns Hopkins University. He studied about “fasting” for 25 years; Our bodies have evolved to survive for hours or even days without food, he says.

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Dr. Matheson says that after hours of not eating, the body depletes its sugar stores and starts burning fat. Fasting contrasts with the lifestyle of most people in the modern world who eat all their waking hours, and this contrast leads to weight loss and reforming your digestive system.

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How does the fasting diet help to lose weight?

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Weight loss and slimming are one of the main reasons that make people fast! Yes; Fasting and losing weight are directly related to each other, and the dream of losing weight with fasting diet is true! but how? This diet leads to weight loss in several ways.

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Get less calories

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In the first step, when you eliminate a meal or meals, you have automatically reduced your calorie intake; This reduction in calorie intake leads to weight loss.

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Increase body metabolism

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Fasting and fasting weight loss diet changes the level of hormones in order to lose weight. In addition to reducing insulin and increasing the level of growth hormone, Fastnig increases the secretion of the fat-burning hormone norepinephrine (noradrenaline). Because of this change in hormone levels, short-term fasting can increase your metabolic rate by up to 14%, which is a good statistic.

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No muscle atrophy

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But the better news is that fasting leads to less muscle wasting than other calorie reduction methods, which makes your weight loss process simpler and more effective in the long run.

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In fact, fasting or fasting creates a food pattern for you, and as a result of adhering to it, you will be on the path to weight loss. A large 2014 study on the fasting diet concluded that fasting (for at least three months) can result in up to 8% weight loss. According to the same study, subjects also lost 4 to 7 percent of their waist size, indicating a significant reduction in abdominal fat.

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tip: Keep in mind, however, that the main reason fasting works for weight loss is because it helps you burn fewer calories. If you eat too much when you eat or have a very unhealthy and high-calorie diet, you may not lose weight at all.

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How many kilos does the fasting diet lose?

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Normally, a fasting diet can make you lose about one to two kilos per week. But keep in mind that the amount of weight loss you will lose on fasting depends on several factors and no specific number can be given. Factors such as your starting weight, type of fasting diet, physical activity, general health, and other factors can affect the amount of weight you lose. To speed up weight loss and improve the results of the fasting diet, pay attention to the following points:

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• Choosing the right type of fasting diet: Choose a fast that is compatible with your lifestyle and is available and convenient for you.

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• Choosing quality food: When eating, pay attention to choosing healthy and rich foods. Choosing low-fat, high-fiber and low-sugar foods are important and effective in weight loss.

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• Regular physical activity: Combining a fasting diet with proper exercise can help improve health and lose weight. Right now, you can get your exercise program from vitamin trainers and quickly reach your desired weight and body.

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Introducing types of fast diets

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There are different types of fasting diet and people with different goals choose different ways to fast. We introduce the most common and popular fasting diets below.

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1. Be fast twelve hours a day!

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The rules of this fasting diet are simple. A person should take a 12-hour fast every day and stick to it. Fasting for 12 hours a day can cause the body to convert its fat stores into energy, which releases ketones into the bloodstream. The result of this is to make the path of weight loss easier.

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This type of fasting program is a good option for beginners. This is because the duration of fasting is relatively short and most of the fasting happens during sleep. The easiest way to do a 12-hour fast is to make your fasting time coincide with your sleep time. For example, fast from 7 pm to 7 am the next day; which has been sleeping for a long time.

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2. Be fast sixteen hours a day!

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Fasting for 16 hours a day and eating freely for 8 hours is called the 8 to 16 method or Lingin's diet. In this fast, you usually finish your dinner by 8pm, and then skip breakfast the next day and eat again until noon.

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A study on people with a high-fat diet showed that limiting eating time to 8 hours a day was able to partially control their obesity, inflammation, diabetes and liver diseases.

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3. Fast two days a week!

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People who follow the 2 to 5 diet eat standard healthy food for 5 days and reduce their calorie intake to about 600 calories in the next 2 days.

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For example, you may fast on Mondays and Thursdays and eat regularly on other days.
Be careful that the days you fast are not consecutive.

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4. Intermittent fasting!

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There is another alternative method of fasting that involves fasting every other day. This method is that you completely fast every other day and reduce your calorie intake to 500 calories, but on the next day you do not fast and you can eat freely.

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A large study found that intermittent fasting is effective for weight loss and heart health in overweight adults. The researchers found that 32 participants lost an average of 5 kg in three months using this method alone. Note that this method is not suitable for beginners or those with underlying diseases.

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Benefits of fasting diet

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What exactly are the benefits of fasting for the body? Can a fasting diet improve your health? Recent research has shown that yes! Fasting has many benefits. Below are some of the benefits of fasting.

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Weight Loss

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Short-term fasting can induce ketosis, a process in which the body does not have enough glucose for energy, so it breaks down stored fat instead of sugar. This condition, along with less calories consumed in general, will lead to weight loss. Research shows that fasting is just as effective for weight loss as a regular low-calorie diet.

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Prevention of various diseases

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Besides weight loss, other things happen while you fast that can protect your organs from chronic diseases like type 2 diabetes, heart disease, age-related neurological disorders, even inflammatory bowel disease and many cancers.

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Reduce insulin resistance

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In addition to fasting leading to weight loss, most available research shows that fasting reduces fasting glucose, fasting insulin, and leptin levels while reducing insulin resistance.

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Regulating blood sugar and reducing body inflammation

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Fasting also affects metabolic processes in the body that are effective for reducing inflammation as well as improving blood sugar regulation and response to physical stress. Some research shows that improving metabolic processes even improves diseases such as arthritis, asthma and MS.

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Complications of fasting diet

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Along with all these benefits, the fasting diet can also have unpleasant side effects. This diet can cause hunger, fatigue, insomnia, irritability, loss of concentration, nausea, constipation and headache. Most side effects disappear within a month.

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If you don't fast properly, you may not get the vitamins and minerals you need. During this diet, it's important to eat meals made from high-quality, healthy ingredients such as fruits, vegetables, whole grains, low-fat dairy, and lean protein.

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Fasting can be dangerous if done improperly, too long, or excessively. Fasting for too long can cause dehydration or malnutrition.

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Although the fasting diet is safe for many people, it is not suitable for everyone. Skipping meals is not recommended for people under the age of 18, those with a history of eating disorders, pregnant or breastfeeding mothers. It may also be difficult for athletes or people with an active lifestyle. If you have diabetes or other medical problems, talk to your doctor before starting fasting.

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final word

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In the fasting diet, you can eat at certain times and only drink water during the rest of the day. This diet makes you consume less calories and lose weight as a result. In this article, we introduced the types of fasting diets and talked about their benefits and side effects.

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References: medicalnewstoday – mayoclinichealthsystem

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