21 Mar Your Ultimate Guide To Fasting
New research into fasting is deepening our understanding of its benefits for health and longevity. Fasting, when done correctly, can reduce disease risk factors, promote cellular regeneration and promote fat loss, without slowing the metabolism or causing weight rebound.
There are a number of different approaches to fasting. Time restricted eating (TRE) limits food intake to a set eating window daily, typically 8-10 hours. Intermittent fasting typically incorporates two days a week of significantly reduced calorie intake with normal eating five days a week. Both of these approaches have shown benefits in supporting weight loss and promoting good metabolic health. Periodic fasting involves days of water-only fasts which can lead to health benefits like autophagy and increased stem cell production. Fasting Mimicking Diets offer the benefits of periodic water-only fasts, but with a specific dietary plan designed to not stimulate nutrient sensing pathways. A recent study into fast-mimicking diets found that they lowered markers associated with biological aging by 2.5 years on average. Researchers found that a fasting-mimicking diet (FMD) lowered insulin resistance, liver fat, inflammation, and other markers associated with aging.
It’s important to remember that fasting isn’t right for everyone, and there are some important contraindications to be aware of. We strongly recommend speaking with a qualified nutritionist or functional medicine doctor who is experienced with fasting before making significant changes to your diet, and to find the right approach for you.
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WHAT IS FASTING?
Fasting is the deliberate abstention from food or drink for a specified period. While fasting has grown in popularity in recent years, it has been carried out for many years for religious, spiritual and health reasons.
Research is shining a light on how going for extended periods of time without food can provide a wide range of benefits. Fasting has been shown to promote health and longevity by reducing numerous disease risk factors and promoting cellular regeneration.
There are various approaches to fasting, so what are they and how can they benefit you? Here, we’ll run through the different approaches to fasting, the research into their benefits, as well as their pros and cons.
WHAT’S THE LATEST RESEARCH INTO FASTING?
Fast Mimicking Diets have been in the news recently for their potential to reduce biological ageing. This study on fasting-mimicking diets (FMD) revealed significant health benefits, including reduced insulin resistance, liver fat, inflammation, and ageing markers. This diet involves consuming formulated food with controlled dietary macros for five days followed by normal eating for 25 days. While effective, this fasting diet is not suitable for everyone, such as pregnant women, those with certain medical conditions and older adults. Three cycles of FMD were shown to improve various health markers associated with biological ageing by an average of 2.5 years.
Not all studies into fasting have shown positive results, however. A new observational study by the American Heart Association suggests that time-restricted eating, a popular weight loss strategy, may increase the long-term risk of cardiovascular death, especially among those with underlying health conditions. However, the reasons behind this association are still unclear and require further investigation. The study found that limiting mealtimes to eight hours a day (the eating plan followed in the popular 16:8 fasting diet) was linked to a 91 per cent increase in risk of death from heart disease. This may be because fasting periods can increase cortisol levels, which can increase risk of heart disease.
Therefore, it is important that an individual approach is taken when considering fasting. Working with a qualified nutritionist is always recommended when making significant changes to your diet.
WHAT ARE THE DIFFERENT FASTING DIETS?
TIME RESTRICTED EATING
WHAT IS IT?
Time restricted eating (TRE) involves restricting food intake to a limited period of time during the day, typically eight hours. This is often referred to as the ’16:8 Diet’. TRE is designed to be practiced daily, on an on-going basis.
IS THERE ANY EVIDENCE?
Research has demonstrated time restricted eating to be helpful for preventing and addressing obesity and metabolic disorders, including type 2 diabetes. In one study, overweight individuals had their daily eating window reduced from over 14 hours, to between 10–11 hours daily for 16 weeks. Their body weight reduced and they reported being energetic with improved sleep.
WHAT ARE THE PROS?
Time restricted eating doesn’t require calorie restriction or going for extended periods of time without food. It particularly suits individuals who don’t have a natural desire to eat breakfast.
WHAT ARE THE CONS?
Those who are used to eating breakfast first thing may experience hunger initially, if they choose to delay eating in the morning. It can take some adapting to for people who graze throughout the day, from morning until night.
HOW TO DO IT
Consume all food during an eight hour period every day. For example, if you start your breakfast at 11am, make sure you’ve finished dinner by 7pm. Between 7pm and 11am, consume only water.
Some individuals choose to skip either breakfast or dinner, eating just two substantial meals per day. Others consume three meals per day within a shorter timeframe than usual.
Consider daily routine and personal preferences in order to find a timeframe that works for you.
INTERMITTENT FASTING
WHAT IS IT?
Intermittent fasting involves alternating 24 hour periods of fasting with periods of eating normally. Fast days typically involve either consuming water only, or significant calorie restriction. The 5:2 or ‘fast diet’ approach is the most well known form of intermittent fasting.
IS THERE ANY EVIDENCE?
Studies have found that intermittent fasting was as effective as continuous calorie restriction for improving weight loss, insulin sensitivity and other health markers.
WHAT ARE THE PROS?
If adopting the 5:2 diet, the person fasting needs to understand the calorific values of the foods they are consuming. This often results in an increased awareness and positively influences food choices on non fasting days.
The individual can choose which days to fast in order to allow this method to work around their lifestyle.
WHAT ARE THE CONS?
When restricting food intake, you’re also limiting the opportunity to consume essential nutrients such as vitamins, minerals, antioxidants, essential fats and fibre. It’s important to ensure that the general diet is as nutrient dense as possible. It’s wise to consider taking a good quality multivitamin and omega 3 supplement.
HOW TO DO IT
There are two primary methods of intermittent fasting. One method involves fasting completely, consuming nothing except water for 24-hours, on one or two non-consecutive days a week.
The most common method is the 5:2 diet approach. This involves consuming only 500 calories for women, or 600 calories for men calories per day, on two non-consecutive days per week. There is no restriction on food intake for the remaining days of the week.
PERIODIC FASTING
WHAT IS IT?
Traditional periodic fasting involves consuming nothing but water for a period of several days. Leading experts in the field believe that in order to experience the full range of health benefits that fasting can provide, prolonged fasts should be carried out for more than three to four days.
IS THERE ANY EVIDENCE?
Prolonged fasting has been shown to induce autophagy – a process that helps to maintain healthy cellular function. During autophagy cells repair, regenerate and rid themselves of debris. Prolonged fasts also promote stem cell generation.
Water only fasts induce ketosis during which the body switches over from using glucose (from carbohydrates) as a primary energy source, to burning stored body fat. This can be a very effective way to reduce excess body fat and reduce risk factors associated with carrying excess weight.
WHAT ARE THE PROS?
Periodic fasting induces autophagy and promotes stem cell production that less strict methods of fasting may not.
WHAT ARE THE CONS?
There are potential contraindications with medical conditions such as diabetes and heart conditions. Fasting for long periods of time carries the risk of low blood sugar and fainting. It’s not uncommon for individuals to experience side effects such as headaches. Extended water only fasts should be carried out under expert supervision.
HOW TO DO IT
A healthcare professional should be consulted before doing a ‘water only’ fast, as it can cause harm if done incorrectly. Ideally blood tests should be run in order to rule out any underlying health issues.
If fasting for longer the five days this should then be supervised by an experienced professional. Plan on drinking 2-3 litres of water every day whilst you’re fasting, but space this out over the day. Avoid strenuous exercise.
FASTING MIMICKING DIETS
WHAT IS IT?
A concept developed by Professor Valter Longo and researchers at the University of Southern California, who have carried out extensive research into periodic fasting. Fasting mimicking diets (FMDs) provide the benefits of water only fasting but with a specially designed, plant based diet plan that does not trigger nutrient sensing pathways.
IS THERE ANY EVIDENCE?
FMDs are the result of two decades of research and millions of dollars of Federal funding. In studies, FMDs reduced risk factors for ageing and diseases including diabetes, cardiovascular disease and cancer. Benefits include reduced visceral fat and levels of systemic inflammation, stem cell generation and autophagy.
WHAT ARE THE PROS?
Fasting mimicking diets provide the health and cellular regeneration benefits of periodic fasting but without having to give up food altogether. For many individuals, a programme which allows food can seem less daunting compared with consuming water alone for several days. Compared with periodic water only fasting there is reduced risk of certain contraindications.
The provision of specifically designed plant based meals means that the body still receives essential nutrients whilst remaining in a fasted state.
WHAT ARE THE CONS?
As with water only fasting, it’s important to make sure that the individual has no medical contraindications. FMDs cannot be done by individuals who are allergic to the ingredients in the programme which include nuts and soya.
HOW TO DO IT
For healthy individuals it is recommended that three FMD cycles are completed over three months initially, with 25 days off in-between cycles. After the initial three cycles, it is recommended that three cycles are completed per year on an on-going basis.
ProLon is the world’s first fasting mimicking diet. The five day diet plan comes simply packaged, including plant-based energy bars, soups and a variety of snacks, drinks and supplements. These are all carefully chosen to be convenient and have minimal disruption on daily life.
It is important to note that fasting is not right for everyone. Anyone with an active infection or disease, a history of syncope (fainting), those taking regular medication and pregnant women should not fast unless specifically recommended to by a qualified and experienced practitioner. Although research has demonstrated that fasting can help improve blood sugar regulation, fasting should not be recommended to medicated diabetics due to the risk of blood sugar levels dropping too low. Fasting is not recommend for anyone with an eating disorder.
HOW MUCH IS PROLON?
The FMD costs £199 per five day cycle or £189 per cycle if you subscribe.
PROLON DISCOUNT CODE
You can use this link and enter our discount code KP10 to get 10% off your order.
When carried out in the right way, fasting has been scientifically proven to promote health and longevity, promote cellular rejuvenation and provide a potential solution to many of the most common diseases facing society today.
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