Fasting has been practiced for centuries for various reasons, including spiritual, cultural, and health purposes.

With the rise of the obesity epidemic and related health issues, fasting has gained popularity as a dietary intervention for weight loss and improved metabolic health.  

Intermittent Fasting

Intermittent Fasting involves cycling between periods of eating and fasting, with several variations in the ratio of fasting to feeding. The most common types of IF are the:

• The 16/8 method: fasting for 16 hours and eating within an 8-hour window
• The 5:2 method: eating normally for five days and restricting intake to 500-600 calories for two non-consecutive days.
• Alternate-day fasting: eating normally one day and fast the next
• The Eat-Stop-Eat method: fasting for 24 hours once or twice a week.

IF has gained popularity because it is relatively easy to follow and flexible. You don't have to eliminate any specific foods, and it allows you to enjoy social eating occasions, an important aspect of overall wellbeing.

The Benefits

IF has been shown to promote weight loss, improve insulin sensitivity, reduce inflammation, and lower the risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and cancer.

Prolonged Fasting

On the other hand, prolonged fasting involves complete abstinence from food for an extended period, typically 3 to 7 days or longer. PF is more challenging to follow than IF, as it requires a significant amount of willpower, discipline, and preparation.

How Does It Work?

During prolonged fasting, the body shifts from using glucose from food as the primary energy source to using stored fat through a process called ketosis.

The Benefits

PF has been shown to promote autophagy, a natural cellular process that clears out damaged cells and promotes the regeneration of healthy ones, and stem cell activation, which stimulates the growth of new cells and tissues.

Go With Care

While it may seem extreme and risky to not eat for extended periods of time, prolonged fasting can be done safely under professional supervision and with proper preparation and precautions. 

This style of fasting is not recommended for certain groups, such as pregnant or breastfeeding women, children, people with certain medical conditions, and those with a history of disordered eating.

Fasting-Mimicking 

Dr. Valter Longo, a leading expert on fasting and ageing, has developed a novel fasting-mimicking diet (FMD) that provides the benefits of prolonged fasting while still allowing for some food intake.

You Can Eat While Fasting? 

The FMD is a low-calorie, low-protein, low-carbohydrate, high-fat diet that is designed to induce a fasting-like state while minimising the risks and discomforts of prolonged water fasting.

The FMD is typically done for 5 consecutive days every 1-6 months, depending on individual needs and goals.

Physical Benefits

The Fasting-Mimicking Diet has been studied extensively in animal and human trials and has been shown to promote many of the same benefits as prolonged fasting, including autophagy, stem cell activation, and reduced inflammation, while also improving metabolic markers such as blood glucose, insulin, and cholesterol levels.

This style of fasting has also been shown to have potential therapeutic benefits for a range of conditions, including cancer, autoimmune diseases, and neurodegenerative diseases.

Mental Wellbeing Benefits

In addition to the physical benefits, the FMD may also have positive effects on mental health. For example, research has shown that prolonged fasting can help to improve mood and reduce symptoms of depression and anxiety. This may be due to the fact that fasting can stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that helps to support the growth and survival of neurons in the brain.