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Intermittent fasting means voluntarily abstaining from food and sugary drinks usually for 16hours everyday or 24hours twice in a week. There is also the alternate-day fasting, where you fast every other day.  What intermittent fasting helps you to do is to reduce the overall food intake through skipping of meals and therefore it is effective for weightloss and lowering blood cholesterol. Studies show that intermittent fasting also help reduce risk of diabetes and heart diseases by improving metabolic health.

 

On the other hand, daily caloric restriction means reducing the average daily food intake through portion size control to achieve desired or healthy body weight. This is done by reducing intake of calorie dense foods such as fatty and sugary foods and increasing fiber rich foods which are very low in calories.

 

Review of studies show that intermittent fasting is equally as effective in decreasing body weight and fat mass as daily caloric restriction. This means you can take small portions of food 3-4 times a day and achieve the same percentage of weightloss as intermittent fasting.

 

It takes about 3-12weeks for effective weightloss when on intermittent fasting, which is why the drop out rate is usually high. Also, intermittent fasting comes with side effects such as pangs of hunger, headache, low mood, and malnutrition may make participants susceptible to infectious diseases if not taking adequate nutrients during the eating periods.

 

It has also been discovered that participants may gradually return to their fasting weight status if not placed on a consistent lifestyle modification after the fast. So for both intermittent fasting and daily caloric restriction, consistently adhering to lifestyle modification will keep the weightloss for good!

 

Intermittent fasting is usually preferred by those who cannot stick to small portion sizing through the day and would prefer to eat large meals once or twice a day. However, you should have in mind that if you eat too much during your eating period, you may not achieve  much level of success in losing weight.

 

5 TIPS FOR INTERMITTENT FASTING!

  1. Stay hydrated

 

Taking adequate water can help reduce the side effects of intermittent fasting such as weakness, headache, low mood, dry mouth and fainting. Always have a bottle of water to sip though out the fasting period.

 

  1. Eat nutrient dense meal during your eating period

 

It is usually hard to meet daily nutrient requirement while fasting, which is why you should avoid junks on fasting day and take adequate protein, whole grains and food rich in vitamins. You may also consider taking vitamin supplements!

 

  1. Avoid taking large meal immediately after fasting period

 Eating large meals immediately after fast could lead to stomach distension or leave you with feeling of tiredness. You may also eat all of your calories back! Control your portion size to achieve the   healthy weight you desire.

 

  1. Avoid strenuous exercises

Do not involve yourself in any strenuous exercise during fasting period to prevent dizziness or fainting. Keep it mild! Just a walk, stretches or resistant training is okay!

 

  1. Stop fasting if you feel sick 

Don’t push yourself too hard if you don’t feel up to it. Break the fast if you feel extremely weak or feel any symptoms of illness.

 

Lastly, if you have a medical history of diabetes, hypertension or heart diseases or you are pregnant/trying to get pregnant/lactating, then intermittent fasting is not for you! Consult a registered dietitian to achieve your dietary goals! Hope you find this information useful? Leave a feedback!

 

 

 

REFERENCES

https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-11-98

https://academic.oup.com/ajcn/article/102/2/464/4564588

https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-789X.2011.00873.x

https://www.ncbi.nlm.nih.gov/pubmed/28263771

https://www.ncbi.nlm.nih.gov/pubmed/28459931

https://www.ncbi.nlm.nih.gov/pubmed/26374764

https://www.ncbi.nlm.nih.gov/pubmed/28214525

https://www.ncbi.nlm.nih.gov/pubmed/23182306

https://www.ncbi.nlm.nih.gov/pubmed/27137896

https://www.healthline.com/nutrition/intermittent-fasting-guide#getting-started

https://en.wikipedia.org/wiki/Intermittent_fasting#Weight_loss

 

 

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