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Intermittent Fasting or Regular Meals: Which Is Better for Quicker Results?

In a world obsessed with quick fixes and wellness trends, the battle between intermittent fasting and regular meals has taken centre stage. As individuals strive for optimal health and weight management, the choice between these two dietary approaches has become a hot topic. To know whether it works for you or not is a long debate. So keep reading further.

Understanding Intermittent Fasting

Intermittent fasting (IF) is not just a diet; it's a pattern of eating that alternates between periods of eating and fasting. The most common methods include the 16/8 method, where individuals fast for 16 hours and eat during an 8-hour window, and the 5:2 method, involving regular eating for five days and significant calorie restriction for two non-consecutive days.


6 Famous Ways of Doing Irregular Fasting

  • The 16/8 strategy 

It is the easiest type of fasting and can be pretty much as straightforward as not having anything after supper and skipping breakfast. For instance, assuming that you finish your last dinner at 8 p.m. also, don't eat until early afternoon the following day, you're fasting for 16 hours. One can hydrate, espresso, and other zero-calorie drinks during the quick, which can assist with less hunger pangs.

  • The 5:2 Eating regimen

It includes limiting calorie intake to 500-600 C for 2 days of the week and normal eating on the other 5 days of the week. For instance, eating regularly all week long except Mondays and Thursdays. For those two days, one can eat 2 little meals of 250 calories each for women and 300 calories each for men.

  • Eat Stop Eat

It includes a 24-hour fast once or twice every week. For instance, having supper at 7 p.m. on Monday and holding off on having until supper at 7 p.m. the following day. One can likewise quickly go from one breakfast to another or lunch to lunch — the outcome is something similar.

Water, coffee, and other zero-calorie refreshments are permitted during the quick, however no strong food sources are allowed.

  • Alternate day fasting

As the name recommends, you fast every other day. There are a few distinct variants of this technique. Some eat around a couple of 100 calories during the fasting days and some suggest a full fast every other day. Full fast isn't suggested for beginners as it tends to be fairly outrageous.

  • The Warrior Diet 

Iincludes eating limited quantities of raw fruits and vegetables during the day and eating one full feast around evening time. As such, one fasts the entire day and eats around the evening time inside a four-hour eating window. Anyway while devouring for the most part entirely, natural food varieties ought to be chosen. The meal incorporates whole-grain chapati, brown rice, Dalia, whole pulses, sprouts, Paneer, Egg, Chicken, Fish, vegetables, salad curd, Dahi vada, fruit dessert, etc.

  • Spontaneous meal skipping

It is just skipping meals every once in a while, for example, when you don't feel hungry or are too occupied to even think about cooking and eating. In this way, if you're truly not ravenous during breakfast, simply skip it and have a solid lunch and supper.

Advisory Caution: People with Diabetes, dietary problems, pregnant/breastfeeding women, and those on medications that require food intake should not go for intermittent fasting.  Likewise, teenagers and youngsters who are in the dynamic development stage are not prescribed to do so.


Does intermittent fasting have Benefits?

Studies propose that the circadian rhythm fasting approach, where meals are limited to an eight to 10-hour time of the daytime, is powerful. Yet it is suggested that individuals utilise an eating approach that works for themselves and is maintainable to them. There is good scientific evidence that circadian rhythm fasting, along with a healthy eating routine and lifestyle, can be an especially effective way to deal with weight loss, particularly for individuals prone to diabetes. 

According to Statistics Intermittent Fasting results in the:

  • Weight Loss

A systematic review and meta-analysis published in the journal Obesity Reviews found that intermittent fasting can be an effective strategy for weight loss. The study reported a significant reduction in body weight and fat mass compared to traditional calorie-restriction diets.

  • Insulin Resistance & Metabolic Health

Research in the Journal of Clinical Endocrinology & Metabolism suggests that intermittent fasting may improve insulin sensitivity and reduce the risk of type 2 diabetes. Fasting periods give the body a break from constant insulin production, allowing cells to become more responsive to the hormone.

  • Inflammation

Chronic inflammation is linked to many diseases, including heart disease, diabetes, and cancer. Fasting can reduce inflammation markers in the body, potentially lowering the risk of these diseases.

  • Heart Health

Fasting can improve heart health by lowering levels of "bad" LDL cholesterol, reducing blood triglycerides, and decreasing inflammatory markers. These effects can lower the risk of heart disease.

  • Cancer

Intermittent fasting may help prevent cancer by slowing the development of lymphoma, limiting the survival of tumors, and slowing the spread of cancer cells. However, more research is needed in this area.

  • Brain Health

Fasting can boost brain health by increasing the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth of new nerve cells. This can improve cognitive function and protect against neurodegenerative diseases like Alzheimer's.

  • Anti-Aging

Studies in animals have shown that fasting can extend lifespan. Fasted rats lived significantly longer than those on a regular diet, suggesting that fasting may have anti-aging effects. However, more research is needed to determine if similar effects occur in humans.

  • Longevity

Animal studies have shown promising results regarding the potential for intermittent fasting to increase lifespan. While more research is needed in humans, a study published in the journal Cell Metabolism suggested that intermittent fasting could have positive effects on lifespan-related biomarkers.

Drawbacks of Intermittent Fasting:

Intermittent fasting has gained immense popularity, driven by its promises of weight loss, improved metabolic health, and even potential longevity benefits. Celebrities and influencers alike have shared success stories, contributing to its trendiness. However, it's essential to scrutinize the trend beyond the catchy anecdotes.

  • Adaptation Period

Some individuals may struggle with the adaptation period when transitioning to intermittent fasting. Initial side effects can include irritability, fatigue, and difficulty concentrating. It's crucial to recognize that the adjustment phase varies from person to person.

  • Social Challenges

Intermittent fasting can pose challenges in social settings that revolve around meals. Planning social events during fasting windows may lead to feelings of exclusion, impacting one's overall well-being.

  • Potential Overeating

The feast-and-famine nature of intermittent fasting may lead to overeating during eating windows, potentially counteracting the intended benefits. A study in the American Journal of Clinical Nutrition found that some individuals compensated for fasting days by consuming more calories than usual on non-fasting days.

The Appeal of Regular Meals

On the flip side, traditional three-meals-a-day proponents argue that consistency and balance in meal timing provide a stable energy supply, regulate blood sugar levels, and support overall well-being. Let's explore the stats supporting regular meals:

  • Sustained Energy

Eating regular meals throughout the day ensures a steady supply of energy, helping to maintain focus, productivity, and physical performance. According to a study in the British Journal of Nutrition, skipping meals can lead to decreased cognitive function and increased feelings of fatigue.

  • Nutrient Intake

Consuming regular meals allows for a more even distribution of essential nutrients throughout the day. A study published in the American Journal of Clinical Nutrition found that spreading protein intake across meals enhances muscle protein synthesis, aiding in muscle maintenance and growth.

  • Hormonal Balance

Regular meals support hormonal balance, particularly cortisol and ghrelin, which play key roles in stress response and hunger regulation. Irregular eating patterns, as seen in intermittent fasting, may disrupt these hormonal rhythms, potentially impacting mood and appetite.

Finding Balance with Regular Meals

While intermittent fasting has its merits, regular meals offer a tried-and-true approach to nourishing the body. The key is finding a balance that suits individual lifestyles and preferences.

Here are some tips for maintaining a balanced approach:

  • Listen to Your Body: Pay attention to hunger cues and eat when you're hungry. Avoid strict rules of eating that may lead to disordered patterns.
  • Prioritize Nutrient-Rich Foods: Whether you choose intermittent fasting or regular meals, focus on nutrient-dense foods to support overall health. Include whole grains, fruits, vegetables, and lean proteins in your diet.
  • Stay Hydrated: Adequate hydration is essential regardless of your chosen eating pattern. Water supports digestion, metabolism, and overall well-being.

Does Ayurveda Support Intermittent Fasting?

While intermittent fasting may seem like a modern trend, its roots can be traced back thousands of years to Ayurveda. In Ayurvedic tradition, intermittent fasting, known as "langhana," is not just about limiting eating hours; it's a holistic approach to health that considers the body's natural rhythms and dosha constitution. 

Ayurveda recommends different fasting durations based on individual needs and constitution. You probably would have heard of and observed fasting methods like:

  • Dinacharya (Daily Fasting): Fasting from sunset to sunrise, allowing the digestive system to rest overnight.
  • Ekadashi Fasting: Fasting on specific lunar days for spiritual and health benefits.
  • Seasonal Fasting: Longer fasts during season transitions to detoxify and align with nature’s rhythms.

Hence, Ayurvedic wisdom accepts Intermittent Fasting since times immemorial on the basis of several reasons like:

Dosha-Friendly Fasting

Ayurveda suggests that intermittent fasting should be tailored to an individual's dosha constitution. For example, those with a Kapha constitution may benefit from longer fasting periods to balance their sluggish metabolism, while Pitta types may benefit from shorter fasting periods to avoid aggravating their fiery nature.

Nourishing the Body and Mind

Ayurveda emphasizes nourishing the body during fasting periods with warm herbal teas, light broths, and easily digestible foods. This approach supports detoxification without burdening digestion, allowing the body to rest and rejuvenate.

Mindful Hydration and Detoxification

Hydration is key during fasting. Warm water with lemon or herbal infusions aids detoxification and maintains hydration levels, supporting the body's natural healing processes.

Timing Matters

Ayurveda recommends shifting the main meal to lunchtime when digestive capacity is strongest. This practice allows for a lighter evening meal, aligning with modern intermittent fasting guidelines. Eating an early, light dinner ensures that digestion is completed before bedtime, allowing the body to focus on other vital functions.

Harmonizing with Nature

In conclusion, Ayurveda's perspective on intermittent fasting emphasizes harmony with nature and the body's natural rhythms. By aligning our eating patterns with the doshic clock and following Ayurvedic principles, we can enhance the benefits of intermittent fasting and support our overall health and well-being.

Conclusion: The Verdict on Eating Patterns

In the intermittent fasting vs. regular meals debate, there is no one-size-fits-all solution. Both approaches have their advantages and drawbacks, and the best choice depends on individual goals, preferences, and lifestyles. Rather than succumbing to the allure of trends, it's crucial to make informed decisions based on sound information and personal well-being. Whether you're an intense intermittent fast enthusiast or an ardent supporter of regular meals, finding the right balance is the key to a sustainable and healthy lifestyle.


References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/

https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/

https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

https://www.bbc.com/future/article/20220110-the-benefits-of-intermittent-fasting-the-right-way