Table of Contents
Introduction
Intermittent fasting is an eating pattern that alternates between periods of fasting (not eating or consuming very few calories) and periods of eating. It does not prescribe specific foods to eat but rather focuses on when you should eat. The primary goal of intermittent fasting is to control the timing of your meals to promote various health benefits, including weight loss, improved metabolic health, and potential longevity benefits. Intermittent fasting is mean In this content, we will summarize for you some scientific articles abot intermittent fasting in 2023. What is this last results?
1. Methods of Intermittent Fasting
- 16/8 Method: This method involves fasting for 16 hours each day and restricting your eating to an 8-hour window. For example, you might eat between 12:00 PM and 8:00 PM and fast from 8:00 PM to 12:00 PM the next day.
- 5:2 Diet: In this approach, you eat normally for five days of the week and drastically reduce your calorie intake (usually around 500-600 calories) on the other two non-consecutive days.
- Eat-Stop-Eat: This method involves fasting for a full 24 hours once or twice a week. For instance, you might fast from dinner one day to dinner the next day.
- Alternate-Day Fasting: On this plan, you alternate between fasting days, where you significantly reduce your calorie intake, and regular eating days.
- The Warrior Diet: This approach involves eating small amounts of raw fruits and vegetables during the day and having one large meal at night, typically within a 4-hour eating window.
- The OMAD (One Meal a Day) Diet: With OMAD, you consume all your daily calories in a single meal, usually within a 1-hour to 4-hour window, and fast for the remaining 20-23 hours of the day.
2. What is New about Intermittent Fasting in 2023? Lets See…
2.1. Health Effects of Intermittent Fasting by Johannessen, 2023
Looking at Johannessen’s writing, it seems crucial to evaluate the effects on health, examine whether it could be a usable approach to address obesity, and explore its potential usefulness in managing metabolic syndrome and type 2 diabetes.
Johannessen’s research question, ‘What are the health effects of intermittent fasting?’ is a pertinent and insightful inquiry into a topic of growing interest and importance in the realm of health and wellness. Exploring the various impacts of intermittent fasting on health can provide valuable insights into its potential benefits and drawbacks, ultimately contributing to a better understanding of its role in promoting overall well-being.
The conclusion of this article is that intermittent fasting appears to have several potential health benefits based on the studies reviewed by Johannessen. These benefits include improvements in risk markers for type 2 diabetes, reductions in BMI (Body mass index) and body weight, enhanced metabolism of fat cells (adipocytes), improved metabolic flexibility, and promising neurological benefits such as increased neurogenesis and neurotransmitter levels. However, it’s noted that most of the studies had relatively short durations (between four to eight weeks), making it challenging to assess long-term effects. While intermittent fasting shows promise in preventing type 2 diabetes and other metabolic diseases, the paragraph concludes that more extended, longer-term studies are needed before definitive recommendations can be made regarding its use.
2.2. The Health-Promoting Effects and the Mechanism of Intermittent Fasting by Liu et al., 2023
Liu et al. conducted a comprehensive examination of intermittent fasting (IF) as a dietary regimen wherein individuals abstain from or significantly reduce energy intake for extended periods following regular meals. Their research elucidated numerous health-promoting benefits associated with IF. It was found to be effective in facilitating weight loss while concurrently reducing fasting insulin and blood glucose levels. Furthermore, their investigations revealed IF’s potential to enhance the anti-tumor effects of medications and ameliorate various neurological conditions, including memory deficits. This suggests a role in promoting improved metabolic function and extending longevity.
Intriguingly, IF was observed to activate diverse biological pathways, thereby promoting autophagy, stimulating cell renewal, inhibiting the proliferation and dissemination of cancer cells, and even delaying the aging process. Nonetheless, it is imperative to acknowledge that IF does exhibit specific adverse effects and limitations, particularly among individuals of specific age groups and genders. As a result, Liu and colleagues emphasize the necessity for a more systematic and comprehensive investigation into the health-promoting effects and safety of IF. Their article contributes significantly to the field by presenting a thorough review of research findings regarding the health-promoting effects of IF, offering a solid theoretical foundation, providing guidance for future fundamental research, and offering valuable insights into the potential clinical applications of IF.
2.3. The effect of intermittent fasting on psychological wellbeing among disabled individuals versus able-bodied peers by Oran et al., 2023
In their study, Oran et al. aimed to evaluate the impact of Ramadan fasting on the psychological well-being of disabled individuals compared to their able-bodied counterparts. They assessed stress levels using the Perceived Stress Scale (PSS) and found that the stress levels among both able-bodied and disabled participants were situated at the lower end of the moderate range. Surprisingly, there was no significant difference in the total PSS score between able-bodied individuals and disabled individuals, suggesting that Ramadan fasting did not negatively affect the psychological well-being of either group. Moreover, gender did not appear to be a contributing factor, as there was no significant distinction in PSS scores between males and females. However, physically active participants demonstrated a slight advantage in stress reduction, with a lower total PSS score compared to non-physically active participants. These findings underscore the potential benefits of incorporating physical activity into daily routines, as it may help alleviate stress for both disabled individuals and their able-bodied peers.
In conclusion, Oran et al.’s research suggests that Ramadan fasting does not have adverse effects on the psychological well-being of both disabled and able-bodied individuals. The study highlights the importance of integrating physical activity into daily life, as it may contribute to stress reduction for individuals in both groups. This research emphasizes the need for further investigations into the relationship between fasting, physical activity, and psychological well-being in diverse populations, ultimately paving the way for more comprehensive understanding and potential interventions in this context.
2.4. Intermittent Fasting and Its Effects on Weight, Glycemia, Lipids, and Blood Pressure: A Narrative Review by Naous et al., 2023
In their comprehensive review, Naous et al. aimed to provide a synthesis of the effects of various intermittent fasting (IF) regimens on key health parameters, including body mass index (BMI), glycemia, lipid profile, and blood pressure, while shedding light on the clinical implications of these findings. Their analysis encompassed interventional studies and meta-analyses, offering valuable insights into the diverse outcomes of different IF approaches. Notably, the results revealed that distinct types of IF yielded varied effects. Specifically, time-restricted eating (TRE) and alternate-day fasting (ADF) consistently demonstrated reductions in BMI, indicating their potential effectiveness in weight management. Conversely, intermittent energy restriction (IER) yielded more uncertain outcomes in this regard. Regarding glycemia and lipid profile, TRE and ADF generally exhibited positive effects, whereas the impact of IER remained inconsistent. The findings underscore the need for further research to elucidate the long-term implications and optimal application of IF in the context of managing metabolic syndrome and cardiovascular risk factors
13 Benefits of Intermittent Fasting Based on Scientific Researches
Sources
- Johannessen, K. L. (2023). Health Effects of Intermittent Fasting.
- Liu, S., Zeng, M., Wan, W., Huang, M., Li, X., Xie, Z., … & Cai, Y. (2023). The Health-Promoting Effects and the Mechanism of Intermittent Fasting. Journal of Diabetes Research, 2023.
- Al Oran, H., Farash, T., Baqleh, R., Hazza’Obaidallah, H., & Al-Rahamneh, H. (2023). The effect of intermittent fasting on psychological wellbeing among disabled individuals versus able-bodied peers. Journal for ReAttach Therapy and Developmental Diversities, 6(8s), 329-334.
- Naous, E., Achkar, A., & Mitri, J. (2023). Intermittent Fasting and Its Effects on Weight, Glycemia, Lipids, and Blood Pressure: A Narrative Review. Nutrients, 15(16), 3661.