Some people who want to lose weight opt to undergo fasting than the traditional method of dieting. One of the fads today is the 5:2 diet and a lot of them swear it's effective. But, do these two techniques differ in effectiveness?
The American Board of Family Medicine and the American Board of Integrative and Holistic Physicians Dr. Bindya Gandhi said there are many types of fasting. Some of it only requires drinking water, ear fruits or nuts. However, she likes intermittent fasting.
According to the South China Morning Post, intermittent fasting is a cycle "between fasting and non-fasting" over a defined period. Gandhi recommends people who want to lose weight start with a 12-hour fast for four days a week, then gradually increase it to 14 hours until they can do it in 16 hours for two days a week. They will have a one-day break in a week.
On the other hand, Medicinal Chef Dale Pinnock, a nutritionist, chef, and author of "Eat Your Way to Better Health" is a fan of 5:2 diet. He eats a limited diet of just 500 to 600 calories for two days a week. For the other five days, he eats whatever he wants.
But for Gandhi, whatever diet people do, the theory of fasting is still the same. She said it "boosts the immune system and resets blood sugar."
Pinnock said that the habitual intermittent fasting activates the gene SIRT1 or the skinny gene. It repairs and maintains the cells to survive the lack of food when dieting.
There are several self-help books that suggest intermittent fasting can deliver effective weight loss without yo-yo effect, per Medical Xpress. There are also claims that this method changes the metabolism and has many health benefits.
But, the German Nutrition Society (DGE) notes that intermittent fasting is not recommended to maintain your desired weight. It also reveals that there is not enough scientific evidence to prove its long-term effects.
"There are only a few smaller studies on intermittent fasting so far," the German Cancer Research Center (DKFZ) scientist Ruth Schübel said. "But they have come up with strikingly positive effects for metabolic health."
In a report made by DKFZ and Heidelberg University Hospital report called HELENA, it didn't confirm the "euphoric expectations" that come with intermittent fasting. It also notes that this method is not less beneficial than traditional diets. But, trial's leading scientist Tilman Kühn suggests that people should switch to a balanced diet to maintain their new body weight.
