Learn more about intermittent fasting.

Intermittent fasting is generally divided into four types: time-restricted feeding (TRF); alternate-day fasting (ADF); alternate-day modified fasting (ADMF), where the fasting intake is limited to more than 60% of the daily energy intake; and two-day fasting (2DW).

Recently, intermittent fasting has become popular, alongside various other diets.

A common type of intermittent fasting (TRF) is the 16/8 method, where you eat during an 8-hour window and fast completely for the remaining 16 hours of the day. Intermittent fasting has been shown to improve several health indicators such as blood pressure, HbA1C blood glucose levels, body mass index, and triglyceride levels. Three main hypotheses explain this effect:

Ketosis Hypothesis : When total calorie intake decreases, it promotes fat metabolism and reduces fat storage, increases insulin sensitivity, increases HDL, and decreases LDL.

Oxidative stress hypothesis : Reduced inflammatory factors are associated with decreased energy and oxidative responses in mitochondria.

The Circadian Clock Hypothesis : This relates to the body's physiological digestive process, which is highly sensitive to the timing of meals throughout the day, and requires periods of fasting to optimize digestion. Research suggests that intermittent fasting increases the sensitivity of the NR1D1 gene, which helps reduce fat accumulation in the liver and adipose tissue, and decreases inflammatory factors.

Compared to recommendations for continuous energy restriction (CER) for overweight and obese individuals (BMI ≥ 25 kg/ ^m² , studies conducted over 8 weeks), intermittent fasting (ADF or TRF) showed comparable weight loss effectiveness. Another study also suggested the impact of intermittent fasting on the gut microbiota. TRF restored the circadian rhythm of Lactobacillus and Ruminococcaceae bacteria, suggesting a hypothesis to counteract metabolic disturbances in obesity.

For any diet, consult a specialist when necessary.

Many studies have shown the benefits of intermittent fasting; however, some studies have also pointed out harmful effects. Long-term fasting can cause the body to self-digest the intestinal lining, meaning a reduction in the number of beneficial bacteria necessary for digestion. One hormone that decreases during intermittent fasting is leptin, the body's "hunger hormone." This decrease signals hunger to the hypothalamus and makes it more difficult to control emotions such as anger.

Furthermore, when leptin levels decrease over a long period, the body's hunger threshold also decreases. Over time, you may lose your appetite or desire to eat, which is an effect to be aware of.

Therefore, to apply intermittent fasting, the body should be given time to adapt, from a few weeks to a few months. It's possible to start with a 12/12 schedule for the first few weeks, then gradually increase to a 16/8 schedule.

Intermittent fasting also requires consultation and support from a specialist doctor, especially when the patient has underlying medical conditions and must take medication according to a daily schedule. In any diet, it's important to consider how your body reacts to the change; don't let a method become extreme for your body, and consult a specialist when necessary.

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