อัพเดตเมื่อ: ม.ค. 18
Caloric restriction and Fasting what are the differences?
Calorie restriction means reducing average daily caloric intake below what is typical or habitual, without malnutrition or deprivation of essential nutrients.
Fasting diet, a person limits food intake during certain times of the day, week, or month. A practical effect of a fasting diet may be fewer calories because there is less time for regular eating.
Calorie restriction or fasting how does it work?
Calorie restriction affects many processes that have been proposed to regulate the rate of aging. These include inflammation, sugar metabolism, maintenance of protein structures, the capacity to provide energy for cellular processes, Oxidative stress, and modifications to DNA.
During fasting, the body uses up glucose and glycogen, then turns to energy reserves stored in fat. This stored energy is released in the form of chemicals called ketones. These chemicals help cells—especially brain cells—keep working at full capacity. Some researchers think that because ketones are a more efficient energy source than glucose, which may protect against an aging-related decline in the central nervous system that might cause dementia and other disorders.
Ketones also may interfere with the development of cancer because malignant cells cannot effectively use energy from ketones. In addition, studies show that ketones may help protect against inflammatory diseases such as arthritis. Ketones also decrease the level of insulin in the blood, which could protect against type 2 diabetes.
But too many ketones in the blood can have harmful health effects.
Not only for longevity and also promote weight loss
Many studies have shown that obese and overweight people who lose weight by dieting can improve their health.
The evidence-based benefit of this type of diet
In animal study given 10 percent to 40 percent fewer calories than usual but provided with all necessary nutrients, many showed extension of lifespan and reduced rates of several diseases, especially cancers.
A study in mice found that lifelong alternate-day fasting increased longevity, mainly by delaying cancer occurrence rather than slowing other aging processes.
A human study found markedly low levels of risk factors for cardiovascular disease and diabetes.
A follow-up study 2 years after calorie restriction found that participants had sustained much of this weight loss.
Calorie restriction or fasting does it safe?
Those in the calorie-restriction group had reduced blood pressure and cholesterol) which are risk factors for age-related diseases such as diabetes, heart disease, and stroke. They also showed decreases in some inflammatory factors and thyroid hormones.
Moreover, in the calorie-restricted individuals, no adverse effects were found on quality of life, mood, sexual function, and sleep.
There are various types of it, choose one which math with your health and lifestyle.
There is a variety of intermittent fasting for example.
5:2 eating pattern—Eating is unrestricted for 5 straight days each week, followed by 2 days of restricted caloric intake.
Periodic fasting—Caloric intake is restricted for multiple consecutive days, such as 5 days in a row once a month, and unrestricted on all other days.
Time-restricted feeding—Meals are consumed within a limited number of hours (such as 6-8 hours) each day, with nothing consumed during the other hours.
Alternate-day fasting—Eating is unrestricted every other day, and no or minimal calories can be consumed on the days in between.