Intermittent fasting and calorie restriction are two ways of reducing your calorie intake to obtain health benefits. Intermittant fasting might be accomplished by eating every other day, for example, while calorie restriction means eating every day, but eating less. In both cases, you have to make sure your intake of micronutrients is optimal, and your physician agrees, as for any sane dietary choice. On the scientific side:
- Both calorie restriction and intermittent fasting produce significant health and longevity benefits in shorter-lived mammals such as mice, and at least significant health benefits in primates, including humans.
- Far more research has been accomplished for calorie restriction, and uncertainty remains as to whether intermittent fasting is as good, definitely increases longevity, has a preferred method of practice, or whether it could even be harmful to long-term health if done incorrectly.
- It seems plausible that calorie restriction and intermittent fasting produce their benefits in similar but different ways, based on research in lower animals, but I know of no research confirming this in mammals.
From the point of view of actively practicing either intermittent fasting or calorie restriction, intermittent fasting is much easier for anyone whose eating habits interact with those of other people, or who is already fairly set in his ways with good dietary habits. You just don't eat some days - very simple, and few other changes to the routines of life are needed.
Starting to practice calorie restriction, on the other hand, requires greater effort and more thought in terms of changing your diet. It's not hard, especially given the good resources available to walk you through the obvious pitfalls, but it isn't as simple as just saying "I'm not eating right now."
So the traditional trade-off in labor and knowledge:
- Intermittent fasting is usually much easier to introduce into your life, but has far less scientific support or a body of research to indicate the optimum methodology.
- Calorie restriction requires more initiative to organize, but has a great weight of science backing it up, and a wide range of resources based on decades of practical experience.
Given what I know of human nature, I suspect that intermittent fasting will rapidly become more popular than calorie restriction as soon as it accumulates a little more research in mammals than presently exists.
Scientists have known for many years that calorie restriction in the one true form of weight management that will 'work' and continue to work. The problem is that most people can not stay on a calorie restricted diet because they are hungry all the time. I look forward to learning more about intermittent fasting as the data becomes available.
I'm wondering how closely fasting is related to accompanying binging. It seems it would be too easy to rebound and lose track of total calories consumed with such a program. Steady controlled eating to keep the blood sugar levels even makes more sense to me.
Is there any research about intermittent fasting (frequency, total , juice, water)? If there is any reason to believe that even some of the benefits of calorie restriction are provided by intermittent fasting, I'm interested. Are there any practicioners of intermittent fasting who blog, or otherwise document their experiences?
Intermittent Fasting has had a few recent studies. The concept was made popular by Ori Hofmekler who wrote a book on the subject, called "Warrior Diet". This is a good book, but his routine is pretty harsh.
Brad Pilon, on the other hand has an entire book around the concept of fasting twice per week called Eat Stop Eat. I have recommended this book to people who visit my site. Hundreds have purchased this book from my recommendation and have achieved great results.
I have been eating this way for close to a year and it has kept me around 6%-8% body fat year round.
The Study was called: "The Metabolic Effects of Short Periods of Fasting in Humans and its Potential Application in Weight Loss"
His book is based on the topic.
The best study I have read regarding low calorie diets was called..."Effects of Resistance vs. Aerobic Training Combined With an 800 Calorie Liquid Diet on Lean Body Mass and Resting Metabolic Rate"
I have a great discussion going on my blog about the subject.
http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/
Anyway...great conversation you have going here.
Rusty
http://rachel421-intermittentfasting.blogspot.com
ive been experimenting with success for almost six month. i find its been to blend my approach from day to day, even week to week. my blog keeps me focused and accountable. someday ill want to look back at my stuggles. although i must say ive adapted well, and rarely stuggle with this lifestyle. its much easier than my old insulin spiking days!
The sources of the fat epidemic:
1. Promiscuous breeding. The result is abnormally
large and abnormally small children. In plain English - the kids are really messed up.
2. Sitting in a chair all day long. No exercise.
3. Cows that are fed growth hormones. This is OK
as long as nobody eats the meat.
I haven't made this part of a regular routine, but I've done it sporadically and can definitely see the advantages. The days I do fast (very intermittently), I generally feel pretty good.
Nice discussion.
Intermittent fasting works for me. I've been practising it since 2006 as to have one meal a day. Calorie restriction is not a problem for me, as I just eat as usual. My appearance and health had greatly improved since then. It has however slight implication on my lifestyle, as I have to alert my friends that I eat one meal a day and if they want to eat with me, they have to reserve my diary in advance.