Above all, there are several kinds of fasting diets.
Intermittent 5:2 Fasting
First, there is intermittent fasting where you fast one or two days a week. Also, this diet is sometimes referred to as the 5:2 diet. And, in this diet you eat normally for five days of the week and fast for the other two days. Meanwhile, in the two fasting days, women are restricted to eating only 500 calories each day, while men are restricted to eating only 600 calories each day.
Next, there is intermittent fasting where you fast 12 to 14 hours each day. In fact, you fast for 12 to 14 hours overnight between dinner and breakfast the next morning.
Or, you can fast 14 to 18 hours during the day. So, you start by drinking coffee, enriched with grass-fed butter and coconut oil, in the morning. While you have a healthy low-carbohydrate meal in the evening. Which, by the way causes ketosis. Also, this diet is known as the bulletproof diet.
Incidentally, research shows that intermittent fasting improves stress resilience at a cellular level. Meanwhile, blood sugar levels, cortisol levels, and other markers of oxidative stress stay steady. Furthermore, studies show intermittent fasting promotes weight loss, reduce risk factors for heart disease and diabetes, as well as extend life span. Also, intermittent fasting has been shown to improve cognitive function and increases neuronal plasticity.
Reduced Calorie Consumption
Next, there is the diet where you limit your daily calorie intake so that it is 20 percent to 40 percent less than your normal daily calorie consumption. And, research shows that a 25 percent calorie reduction improves biomarkers for longevity.
Lastly, there is the ketogenic diet, which is a high-fat diet while very low in carbohydrates. And this diet, will shift metabolism into burning fatty acids for fuel instead of glucose. So you get the benefits of fasting without the caloric restriction.
What happens when you fast or go on a diet?
First of all, when your body doesn’t get enough carbohydrates, your metabolism switches from using glucose to ketosis. In fact, ketosis is burning fatty acids for fuel. By the way, fatty acids make up body fat. As a result, this fat burning reduces your body fat, inches and your weight.
Moreover, fasting improves rheumatoid arthritis, chemotherapy response in cancer, Parkinson’s disease, multiple sclerosis, Alzheimer’s disease, Huntington’s disease, metabolic syndrome, and hypertension. Also fasting decreases inflammatory markers. In addition, your cholesterol, glucose, and insulin levels improve.
However fasting has to be done correctly. Otherwise you will loss muscle mass rather than fat. And, you may get headaches, decreased basal metabolic rate, and acidosis. Most of all, after fasting it is necessary for you to transition into a healthy low-to-moderate carbohydrate diet afterwards.
Also, it is best to combine fasting and dieting with other methods to lose fat (see infographic).