Are Fasting Diets Safe and Effective? Some people fast as a way to lose weight. Others fast to try to detox their bodies, or for religious reasons. If you're fasting to lose weight, you may want to reconsider. The weight loss may not last after you finish fasting. If your goal is to detox your body, you should know that your body naturally detoxes itself. Fasting diets aren't all the same. Some allow only liquids like water, juice, or tea. There's more evidence that occasional fasting -- actually, just eating very lightly -- can help people lose weight. People who ate a special low-calorie diet five. The top 4 Intermittent Fasting protocols for fat loss, muscle gain, & health, presented by New York Times Bestselling fitness author John Romaniello. Intermittent fasting helps remove your cravings for sugar and turn you into an efficient fat-burning machine, making it easier to maintain a healthy body. In Just One Day This Simple Strategy Frees You From Complicated Diet Rules - And Eliminates Rebound Weight Gain. Fasting Across Religions Do all religions have fasting days? Use this chart to see which faiths have fasting or an equivalent.Others cut calories drastically, but don't completely ban food. And on some plans, you fast every other day. Why Fasting for Weight Loss Can Backfire. When you eat less than you need and you lose weight, your body goes into a starvation mode. To save energy, your metabolism slows down. When you're done fasting and you go back to your usual diet, you may regain the weight you lost, and then some. On a fast, your body adjusts by curbing your appetite, so you will feel less hungry at first. But once you have stopped fasting, your appetite revs back up. You may feel hungrier and be more likely to overeat. Fasting every other day has similar results. It helps people lose weight, but not for long. In one study, people who fasted every other day shed weight, even when they ate all they wanted on days when they weren't fasting. But the weight loss didn't last over time. Is Fasting Safe? Fasting for a few days probably won't hurt most people who are healthy, provided they don't get dehydrated. But fasting for long periods of time is bad for you. Your body needs vitamins, minerals, and other nutrients from food to stay healthy. If you don't get enough, you can have symptoms such as fatigue, dizziness, constipation, dehydration, and not being able to tolerate cold temperatures. Fasting too long can be life threatening. Don't fast, even for a short time, if you have diabetes, because it can lead to dangerous dips and spikes in blood sugar. Other people who should not fast include women who are pregnant or breastfeeding, anyone with a chronic disease, the elderly, and children. Before you go on a new diet, particularly one that involves fasting, ask your doctor if it's a good choice for you. You can also ask your doctor for a referral to a registered dietitian, who can show you how to design a healthy eating plan. Sources. SOURCES: Andrea Giancoli, MPH, RD, spokeswoman, Academy of Nutrition and Dietetics. Varady, K. The Journal of Lipid Research, October 2. Fasting is a leading spiritual discipline and devotional practice. The whys and whens of a fast. The green lights, red flags, and lessons it teaches you. Some people use fasting as a way to lose weight or cleanse the body of toxins. Learn how fasting works, including the risks and potential benefits. Fasting diets do not make much difference to weight loss compared to a traditional calorie-controlled diet, a study has found. Here are the three major mechanisms by which intermittent fasting benefits your overall health. Heilbronn, L. American Journal of Clinical Nutrition, 2. Mc. Clure, B. Circulation, 2. Larson- Meyer, D. Diabetes Care, 2. Heilbronn, L. Neurobiology of Disease, 2. All rights reserved. Alternate- day fasting diets 'no better' than traditional dieting - Health News. Tuesday May 2 2. 01. The researchers found no additional benefit for fasting. A third of participants dropped out – mostly from the alternate day fasting group, which suggests that some people may find that regular fasting is difficult to stick to. Another point to consider was the study population was mainly made up of black people from one region of the US – so the results may not be applicable to others. The best way to lose weight is to avoid gimmicks, and instead make permanent changes to the way you eat and exercise. You can do this by making some healthy changes, such as eating more wholegrain food, fruit and vegetables, eating fewer calories and doing more exercise. These principles underpin the NHS Choices Weight Loss Plan which is designed to promote safe and sustainable weight loss. Where did the story come from? The study was carried out by researchers from the University of Illinois, University of Alabama, Stanford University and Pennington Biomedical Research Centre, Louisiana, all in the US. The study was funded by a grant from the National Heart, Lung and Blood Institute and grants from the National Institute of Diabetes and Digestive and Kidney Diseases. One author declared receiving an advance for the book . What kind of research was this? This was a randomised controlled trial (RCT) aiming to compare the effect of two dieting interventions – alternate- day fasting and daily calorie restriction – on body weight and reduction in risk of cardiovascular disease. Both were compared with a control group of no intervention. Intermittent fasting diet plans, such as alternate day fasting, or the 5: 2 diet, have increased in popularity in recent years. Alternate day fasting is where individuals consume around 5. However, whether this actually results in weight loss has not been assessed before. This type of study is good for looking at the effects of different interventions as the randomisation process should control for other factors, such as exercise levels, that could otherwise vary between individuals. This trial carefully controlled the types and quantity of food given to each group to assess the specific effect of an alternate- day diet and a calorie restriction diet. What did the research involve? This was a randomised controlled trial of 1. US, who had no history of cardiovascular disease or diabetes. The aim was to compare the effects of alternate- day fasting and daily calorie restriction on weight loss, weight maintenance and risk of cardiovascular disease. Participants were randomised to either the dietary intervention group or a control group for one year. During the six month weight loss phase, the alternate- day fasting consisted of 2. Daily calorie restriction involved consuming 7. For the first three months, the diet groups were given their meals to attempt to control for consumption and make sure intake of fat, carbohydrates and protein were in line with government guidelines. Following this, they were in control of their own diet but had weekly meetings with a dietician. All participants were asked not to change exercise habits. The control group were asked to maintain their weight throughout trial, but received no dietary instruction. Participants were assessed for change in body weight and cardiovascular disease risk indicators such as blood pressure and heart rate. What were the basic results? At six months, mean weight loss compared to the control group was similar in the alternate- day fasting group (- 6. At 1. 2 months, mean weight loss was again similar in the alternate- day fasting group (- 6. CI - 8. 5% to - 3. CI - 7. 6% to - 3. Those in the alternate- day fasting group ate more than their prescribed goal on fasting days at months 3 and 6 (during the weight loss phase) and ate less than their prescribed goal on . Those in the daily calorie restricted diet met their prescribed energy goals at months 3, 6, and 1. There were no differences between intervention groups in blood pressure or heart rate. Overall dropout across all groups was 3. The dropout rate was highest in the alternate- diet group, with 1. How did the researchers interpret the results? The study authors conclude that . Ideally in a trial you would hope to see at least 8. This trial saw around a third drop- out, which is particularly relevant given that the overall sample size was fairly small. After drop- out just 2. A larger sample size could have given better evidence and might have shown more of a difference between groups. Lack of adherence. Adherence to the assigned diets wasn't good. Participants in the alternate- day fasting group ate more on fasting days and less on . This means it wasn't a very reliable comparison of two diets, which might explain the similarity in outcomes of the two groups. Participants were also in control of their own diet after the first three months and might not have reported their consumption accurately, leading to further adherence bias. Generalisability issues. Participants were all overweight and obese but without diabetes or cardiovascular disease. The results might not be generalisable to others, including those with those diseases or those who are following a 5: 2 approach to maintain a normal body weight. The majority of participants were also classified as of a black ethnic background from a particular area in the US. The results might not be generalisable to people of all other ethnic backgrounds or other areas in the world. Ultimately, you are more likely to stick to a diet if you enjoy it (or at the very least, don't find it intolerable). While some people may respond well to a fasting diet plan, it would appear that it is not suited for everyone. Also, when it comes to weight loss, it is important not to just focus on calorie restriction and ignore the role of exercise, which as well as helping shed the calories, also brings a range of additional health benefits. The NHS Weight Loss plan is designed to help you lose weight at a safe rate of 0.
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