Fasting Methods: What Are Different Fasting Methods And Their Benefits And Drawbacks

Fasting can fit into any type of diet, but all you need is a proper diet plan. Depending on your eating habit, lifestyle, and health goals, you can choose the fasting method. You can enjoy loads of fasting benefits simply by changing the eating routine like you can start having brunch directly instead of breakfast or you can portion control your eating habit and many others. All eating habits and routines are completely depending on what suits your body. So, in this article am sharing some knowledge about the different fasting methods.

You can also Read : Fasting: What It Is And Why It Is Important To Lead A Healthy Life 

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1. Intermittent Fasting(IF)

In recent times, the most popular fasting method is Intermittent Fasting(IF). It is like an eating plan that switches between the period of fasting and eating on a regular schedule. If you follow this particular fasting method in the right way, it provides you numerous health benefits like weight loss, weight management, and many others. Many fasting methods are available, all other methods give more importance to What to Eat, but this Intermittent Fasting method gives importance to When to Eat.

Types of Intermittent Fasting(IF)

Different varieties are available in Intermittent Fasting, all the varieties are based on periods to eat. Some of the basic varieties are:

(i) 16:8 Intermittent Fasting: It involves an eating pattern like, fasting for 16 hours and eating for 8 hours

(ii) 5:2 Intermittent Fasting: You can eat regularly all five days of a week and the other two days you have to limit your eating habit

(iii) Alternate Day Fasting: You can do fasting every other day. During fasting days, you have to limit your eating habit

Benefits of Intermittent Fasting(IF)

--> It lowers the risks of cardiovascular problems

--> It boosts the brain function and also a memory system

--> It lowers cholesterol

--> And of course, it helps in weight loss

Side Effects of Intermittent Fasting(IF)

--> Feeling hungry all the time, because of the less eating window. So, there is a chance that you might overeat in eating window

--> You might get dehydrated

--> Your body will lose more energy than usual. So, you might feel tired

2. Calorie-Restriction Fasting

Calorie-Restriction Fasting means restricting and reducing the calorie intake that you consumed every day. To use this type of fasting method effectively, make sure that you have consumed enough calories in a day to support the fasting days. During the fasting days, consume more water to avoid dehydration.

Benefits of Calorie-Restriction Fasting

--> It reduces the problems like diabetes, heart diseases, and stroke

--> It lowers the blood pressure and cholesterol too

Is it Safe to do Calorie-Restriction Fasting?

This fasting method is quite harmful because it slows down the metabolic rate of the body. This particular fasting method restricts the nutrient intake which causes nutrient deficiencies and also restricting the calorie intake results in severe health problems like fatigue lowers the immunity level, and makes your bone weak.

3. Whole Day Fasting

This method of fasting is like, having no food for the whole day. People who are following this fasting method can have water, low-calorie, or calorie-free beverages. When the 24 hours(i.e.., whole day) fasting period is done, you can go back to your regular eating habit until the next fasting day. This method looks easier than the other fasting methods but you may feel more hungry during fasting days. It is safe to use this method but should be within limit like you should do this fasting method only once or twice a week nor more than that.

Benefits of Whole Day Fasting

--> It helps in weight loss

--> It helps to manage the sugar level and cholesterol level

--> It reduces the inflammation

Side Effects of Whole Day Fasting

If you frequently do the whole day fasting results in severe side effects or complications with certain health conditions. It is very hard to get all the nutrients your body needs to function with just beverages and water in a whole day of fasting. You also may notice brain fog if you are not eating for the whole day.

4. Liquid Fasting

This fasting method involves consuming only liquids and restricting the intake of solid foods. Generally, health care advisors will not recommend doing this liquid fasting, because in this fasting method you cannot get enough amount of nutrients in liquids, and also you cannot fast for more than 24 hours. This fasting method is recommended only to handle some digestive tract problems like diarrhea because liquids are easy to digest and also it helps to clean out the intestinal tract.

Liquids are Allowed to Intake

--> Water

--> Tea or coffee without milk or cream

--> Clear Soup

--> Broth

--> Juice without pulp

Note: You can have sugary and carbonated drinks but mostly it is not advisable.

Types of Liquid Fasting

(i) Juice Fasting: This fasting type involves only fresh juices and water. You can have juices like fruit, vegetable, or a combination of both. Sometimes, you can also have whole fruit and vegetable. This particular type can be done once a month or in a week. This type suits those who want to detox their body.

(ii) Water Fasting: As the name implies, it involves only drinking water during fasting days.

Benefits of Liquid Fasting

--> It helps in weight loss

--> It improves the digestion process and immune system

--> It always keeps the body well-hydrated

Drawbacks of Liquid Fasting

--> You can get back the lost weight easily

--> You cannot get enough nutrients only in liquids

Final Thought

It does not matter what type of fasting method you are decided to follow, always remember one thing quality and quantity of food is very important which you should consider while doing fasting. Always choose the fasting method which suits your body, lifestyle, and eating habits. It is always recommended to consult with your physician before choosing any fasting methods.

And yes. Let me know which type of fasting method you choose and tired and what benefits you have noticed. Share your experience in the comment section.

Disclaimer: I am not a healthcare advisor or any registered dietitian. The knowledge which I presented is not medical advice. It is completely my experience and my opinions based on the research. As always, check with your physician before making any changes.