Are you interested in a new diet plan? What are the different types of intermittent fasting?
Intermittent fasting is a popular diet plan that has shown great results for people. However, it isn’t a one-size-fits-all diet, so you can characterize the way you fast depending on your health and the outcome you want.
Continue reading to learn about the different fasting durations and their effects, according to The Mel Robbins Podcast.
Background on Intermittent Fasting
In her podcast, Mel Robbins discusses that intermittent fasting, a dietary pattern that involves alternating periods of fasting and eating, has gained significant attention in recent years for its potential health benefits. This ancient practice has been followed by various cultures and religions for centuries, both for spiritual reasons and to promote overall well-being. In modern times, intermittent fasting has become increasingly popular as a strategy for weight loss and health improvement.
The basic premise of intermittent fasting is to cycle between periods of voluntary fasting or reduced calorie intake and non-fasting over a specific timeframe. Different types of intermittent fasting include alternate-day fasting, periodic fasting like the 5:2 diet (where you eat normally for five days and restrict calories on two non-consecutive days), or daily time-restricted eating (TRE) where you limit your eating window to a certain number of hours each day.
Scientific research suggests that intermittent fasting may offer several health benefits. It has been associated with improvements in obesity, insulin resistance, dyslipidemia (abnormal lipid levels), hypertension, and inflammation. Additionally, intermittent fasting may promote cellular repair and regeneration through a process called autophagy – the self-cleaning mechanism of cells where damaged or dysfunctional components are recycled. This cellular rejuvenation process is believed to contribute to overall health improvement.
While there is growing evidence supporting the positive effects of intermittent fasting on health outcomes, it’s important to note that adverse effects have not been comprehensively studied yet. Critics caution against considering it as a dietary fad without proper medical monitoring due to potential risks such as nutrient deficiencies or disordered eating patterns.
Looking ahead, ongoing research aims to further understand the mechanisms behind the benefits of intermittent fasting and explore its potential applications in disease prevention and treatment.
12-15 Hours Fasting
This fasting period can range from 14 to 16 hours, followed by an 8-10 hour consumption window. This standard duration of fasting reduces glucose levels and inflammation while triggering fat burning and anti-aging, presenting considerable health-improving effects.
This duration is recommended for beginners to start intermittent fasting with a 12-hour fast.
Extended Fasting Periods (17-hour, 24-hour, 36-hour)
Extended fasting periods carry additional benefits. For instance, the 17-hour fast initiates autophagy, the body’s cell repair mechanism.
A 24-hour fast stimulates the production of intestinal stem cells, while a 36-hour fast forces the body to burn stored fat. During these periods, fasting initiates an internal detox mechanism removing harmful cells and enhancing cellular function. A 24-hour fast can even improve digestive health by triggering cell repair in the gut.
The 48-hour Dopamine Reset and 72-hour Immune Reset Fast
Even longer fasting times like the 48-hour Dopamine Reset Fast rejuvenates the dopamine system and the 72-hour Immune Reset Fast renews the immune system by replacing outdated white blood cells.
Going through a 48-hour Dopamine Reset Fast not only enhances dopamine production but also increases the number of dopamine receptor sites. This leads to individuals feeling more focused, calm, and driven after fasting, with a sustained increase in happiness levels for weeks.
The Immune Reset Fast, an intensive approach lasting more than 72 hours, has been proven to effectively kickstart the entire immune system. It’s a strategy used by chemotherapy patients to prevent their immune systems from being entirely depleted. Additionally, the body begins the production of stem cells after 72 hours. These cells possess the ability to mend almost any part of the body, from chronic injuries to degenerating neurons.
