Intermittent Fasting vs. Prolonged Fasting: Which Wins the Battle for Your Health?

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Fasting is a weight-loss and health-saving diet that has been scientifically verified. It aids in the loss of excess weight and the normalization of internal body processes.

However, if you look closely, you may notice several different fasting modes and become perplexed by the variety.

All fasting modes can be divided into two categories: Intermittent and Prolonged fasting. Which is the better option for you? Let’s clear up the confusion!

Prolonged Fasting vs Intermittent Fasting – Showdown for Your Health

Both come with their legion of die-hard fans and scientific backing, but which one is the reigning champion for your health? 

Prepare your scorecards because we’re diving deep into each contender’s pros, cons, and knockout punches!

Duration of Fasting

Mechanisms of Action

Easiness to Follow

Intermittent Fasting vs Long Term Fasting – Health Benefits

Risks and Considerations

Who is it For?

Intermittent Fasting vs Extended Fasting – What About First One?

• What is intermittent fasting?

Simply put, intermittent fasting means you stop eating altogether, or almost wholly, for a specific period (8-24 hours). Intermittent fasting helps you lose weight by naturally limiting your calorie intake and creating a calorie deficit that forces your body to burn body fat for energy. 

• What are the time cycles of intermittent fasting? 

There is no single way to fast, meaning that the duration of your fast is up to you. 

Popular fasting regimens include:

– 5:2 Pattern: Restrict your calorie intake for two days per week (500 calories per day for women and 600 for men).

– 6:1 Pattern: This pattern is like the 5:2, but there’s only one day of reduced calorie intake instead of two.

– Eat Stop Eat: A 24-hour complete fast 1–2 times per week.

– 16:8 Pattern: This pattern involves only consuming food in an eight-hour window and fasting for 16 hours daily, every week.

• How does intermittent fasting work?

Intermittent fasting forces your body to use stored fat as energy instead of food. 

During a meal, carbohydrates in food are broken down into glucose (the primary energy source). Excess glucose is stored for later use as glycogen and fats. Intermittent fasting forces the liver to convert glycogen and fat back to glucose to supply the body with energy. 

• Is Intermittent Fasting Restrictive? 

Not at all. During the eating window, you are free to eat whatever you choose. On the other hand, fasting with balanced meals that give good nutrients produces the best results. It’s essential to focus on healthy foods during your eating window, but you can still treat yourself 🙂 

One more point: your fast must be broken slowly. Overeating after a fast, especially with unhealthy foods, will only ruin your eating habits. 

Pros and Cons of Intermittent Fasting: Weighing Your Options

You may have heard about intermittent fasting, a nutritional practice that has been stirring up quite the buzz lately. But before you dive into that fasting pool, it’s important to sift through the noise and get the real scoop on the pros and cons. 

So, let’s break down the intermittent fasting landscape, supported by scientific evidence, to help you make an informed choice. Ready? Let’s dig in!

Benefits of Intermittent Fasting is Your Ticket to Wellness Unveiled

• A healthier relationship with food

Studies show that fasting periods help eliminate the preoccupation with food and calories and develop a healthy relationship with food and your body instead. 

• The better focus over time

Fasting causes modest stress in brain cells, causing the brain to strengthen and become more resistant to neurodegenerative illnesses. Fasting helps to boost your neural circuitry, improve your concentration, and sharpen your focus.

• Weight loss

The foremost appeal of intermittent fasting is its efficacy for weight loss. Studies have shown that IF can help people shed those extra pounds by changing the body’s metabolism and aiding in fat loss.

Intermittent fasting helps you lose weight in two ways: it restricts your calorie intake and encourages autophagy. So, you lose weight by eating fewer calories than before, and your body converts fat cells to energy. 

• Boosted brain function

Preliminary studies suggest fasting may boost the production of brain-derived neurotrophic factor (BDNF), enhancing cognitive functions and potentially decreasing the risk of neurodegenerative diseases.

• Longevity lane

Animal studies hint at IF’s potential to extend lifespan, although conclusive evidence in humans is still pending.

• Gut health

It’s prolonged intermittent fasting similar bonus! Emerging research points to IF’s ability to influence gut microbiota positively, although more human studies are needed.

• Numerous other health benefits!

Besides promoting weight loss, intermittent fasting reduces diabetes, metabolic diseases, and inflammation risks and improves your overall health. 

Cons: The Bitter Pills to Swallow

• Hunger pangs

Especially early on, you might feel like a ravenous wolf come mealtime. Hunger can be challenging to manage.

• Social inconveniences

Skipping meals could conflict with social events, family dinners, or other commitments.

• Potential for overeating

The smaller eating window could lead to binge eating, nullifying any caloric deficit you aimed to create.

• Not ideal for everyone

Pregnant women, people with certain medical conditions, and athletes requiring high energy may find IF unsuitable.

• Inconsistent evidence

While promising, not all health claims have been conclusively backed by large-scale human studies.

• Mental stress

Constantly watching the clock to see if it’s time to eat can be mentally exhausting for some people.

The Connection Between Intermittent Fasting & Better Insulin Sensitivity

IF helps regulate the levels of insulin, your body’s “sugar manager.” By doing so, your body becomes more efficient at utilizing insulin to lessen blood sugar levels.

The power of fasting windows: During the fasting period, insulin levels drop, which encourages the body to tap into stored glucose for energy. As a result, your body doesn’t become overly reliant on insulin, and thus, insulin sensitivity improves.

Excess fat, particularly in the abdominal region, contributes to insulin resistance. Intermittent fasting is effective at reducing body fat, thereby helping to increase insulin sensitivity.

It also improves your lipid profile, reducing levels of bad cholesterol. This too, contributes to improving insulin sensitivity.

How Does Intermittent Fasting Help in Maintaining Muscle Mass?

Preservation of Muscle Protein

Intermittent fasting can actually increase the production of a protein called “muscle RING-finger 1” (MuRF1). It helps preserve muscle proteins, which are crucial for maintaining muscle mass.

Hormonal Magic 

Intermittent fasting leads to an increase in the secretion of norepinephrine, which aids in fat loss without eating into the muscle. Even more intriguing, it helps spike human growth hormone levels up to 5 times, promoting muscle growth and fat loss.

Reduced Inflammation

Fasting periods have been shown to reduce inflammation, which can improve recovery times and, thus, potentially improve muscle maintenance and growth.

Insulin Sensitivity

Improved insulin sensitivity can help your body store less fat and use more of what you eat for muscle repair and growth. Intermittent fasting is a pro at improving insulin sensitivity.

Optimized Nutrition Timing

Eating within a limited window encourages you to plan your meals better, ensuring you consume enough protein and calories to sustain muscle mass.

Cellular Autophagy

This is the body’s way of cleaning out damaged cells and regenerating new ones, which benefits muscle health.

Also, read – Intermittent Fasting vs. Calorie Restriction

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What Is Prolonged Fasting? Going the Distance in Your Fasting Journey

• What is considered the optimal time for prolonged fasting?

Prolonged fasting is exactly what it sounds like a period in which no food is consumed, ranging from 24 to 96 hours.

Your caloric intake should be kept to a minimum during the fasting period. This implies that if you have a craving, you can drink zero-calorie beverages like water, black coffee, or green tea, but that’s it.

• What are the prolonged fasting benefits?

Prolonged fasting can help you lose weight, improve insulin sensitivity, and reduce inflammation, all of which can improve your health. It also enables you to live longer by slowing the aging of your cells.

• Is prolonged fasting safe? 

If you are a healthy adult, fasting is unlikely to harm you, but if you have any health concerns or are on any medications, see your doctor before fasting.

Fasting is not recommended for anyone who is pregnant, breastfeeding, has children or has a history of eating disorders.

Shorter fasting intervals of up to 24 hours are the most outstanding approach to avoiding these adverse effects, especially when starting.

The second tip is to stay hydrated and know your physical limits while fasting. 

• What are the long-term implications of prolonged fasting?

Fasting can also be unsafe if overdone or if not done correctly. Skipping meals and severely limiting calories can be dangerous for people with certain conditions, such as diabetes. 

Is Long-Term Fasting Good for You? The Extended Truth

• Cellular Autophagy

It’s thought to play a role in combating age-related decline, managing oxidative stress, and even warding off certain diseases.

• Weight Management

Weight loss is another frequently cited benefit of prolonged fasting. Indeed, fasting creates a caloric deficit, making it almost inevitable that one would lose weight if adhering to a fasting regimen.

• Blood Sugar Control

Some research suggests prolonged fasting may sweeten insulin sensitivity, allowing the body to hold blood sugar more effectively.

• Cardiovascular Health

Prolonged fasting has been studied for its effects on lipid profiles and inflammation markers, with some evidence suggesting improvements in cardiovascular health.

Caveats and Concerns

Nutritional Deficiencies

Extended periods without food can lead to nutrient deficiencies, particularly if the practice is not well-managed.

Muscle Wastage

There is also the risk of muscle loss, especially when prolonged fasting is not paired with resistance training.

Cognitive and Emotional Effects

Some people report brain fog, irritability, and even depressive symptoms when engaging in prolonged fasting, although these effects vary from person to person. 

How Long-Term Fasting Contributes My Cellular Regeneration?

In long-term fasting, autophagy is usually activated when the body doesn’t receive food for an extended period. As a survival mechanism, the cells start consuming and recycling their damaged and dysfunctional components. This resembles a company laying off non-performing assets during hard financial times to stay afloat. 

A fascinating aspect of autophagy-related to long-term fasting is its potential anti-aging effects. A study published in the journal “Science” by Fontana and Partridge looked at how dietary restriction, which includes fasting, could promote health and longevity by affecting cellular and metabolic processes. By reducing the metabolic burden on cells and cleaning out the cellular ‘junk,’ the aging process may be decelerated, and lifespan could be extended.

Also, stem cells are a sort of ‘blank canvas’—they can potentially become many different types of cells in the body. Long-term fasting has been shown to trigger stem cell-based regeneration of new immune system cells. 

The Metabolic Advantages of Extended Fasting

One of the most remarkable advantages of extended fasting is the initiation of cellular autophagy. It’s where cells disassemble and remove their dysfunctional components. It’s like a “spring cleaning” for cells, which helps maintain their functionality. 

According to a study published in the journal “Nature,” autophagy can protect against diseases like cancer, neurodegenerative disorders, and infections. This makes sense because autophagy eliminates cellular components that could be potentially harmful, thus keeping cells at their peak performance.

The body’s energy systems are remarkably adaptive. Extended fasting pushes the body to switch from relying on glucose as its primary fuel source to using fat stores, promoting metabolic flexibility. 

Extended Fasting Before and After – A Picture-Perfect Transformation

Here’s what you can expect when engaging in prolonged fasting.

First 48 Hours

• Glycogen Depletion

The body exhausts its glycogen reserves, causing your body to swap to fat as its immediate fuel source. You may feel tired or experience “brain fog” during this switch.

• Ketosis

Within 24-48 hours, your body enters a state of ketosis, which burns fat for energy.

Days 3-5

• Increased Autophagy

The process of cellular cleanup, known as autophagy, becomes more active. This is believed to promote cellular health and longevity.

• Reduced Inflammation

Studies indicate that prolonged fasting can result in reduced markers of inflammation.

Beyond Day 5

• Psychological Changes

Many people report enhanced mental clarity and emotional stability.

• Hunger Reduction

Interestingly, hunger often decreases after the first few days.

Prolonged Fasting Results: What to Expect When You Fast Longer

When you begin a lengthy fast, the first thing to go is the glucose stored in your liver as glycogen. Without glucose, your body’s primary energy source, your system starts to mobilize fat stores to convert them into ketones, a form of energy your cells can use.

Weight loss is often one of the most visible outcomes of prolonged fasting. It primarily results from a calorie deficit, but the shift from carbohydrate to fat metabolism also plays a role. 

Moreover, you may experience enhanced mental clarity and focus as you delve into prolonged fasting. The reason for this could be the increased ketone levels, a more efficient energy source for the brain than glucose. Animal studies suggest that ketone bodies may have neuroprotective effects, although human trials are needed for confirmation.

How to Break an Extended Fast: The Safe Way to Refuel and Recharge

Phase 1: Planning and Preparing

Duration: Up to 1 week before breaking fast

Activities

• Consult a Doctor: Discuss your fasting experience and plans for breaking the fast with a healthcare professional to ensure that you take the proper steps for your health needs.

• Research Foods: Look into foods that are easy to digest and are rich in nutrients.

• Plan Meals: Prepare a meal plan for the first few days after you break the fast. Make sure your meals are balanced and rich in vital nutrients.

• Shopping: Buy all the foods and liquids you’ll need for breaking your fast in advance.

Important Note. When you choose prolonged fasting for weight loss, void processed foods, caffeine, alcohol, and sugary items.

Phase 2: The Initial Break

Duration: First few hours

Activities

• Start Small: Begin by consuming liquids like water, herbal teas, or broth.

• Rehydrate: Drink water slowly and steadily over several hours.

• Electrolytes: Include sources of essential electrolytes such as potassium and sodium. This could be through natural sources like coconut water or through supplements.

Phase 3: Reintroducing Solid Foods

Duration: First 1-3 days

Activities

• Begin with Soft Foods: Opt for easily digestible foods like boiled potatoes, steamed vegetables, and soft fruits like bananas and avocados.

• Portion Control: Keep your initial portions small to give your digestive system time to adapt.

• Protein and Fat: Slowly introduce small amounts of proteins and healthy fats such as fish, tofu, and olive oil.

Phase 4: Returning to Normalcy

Duration: After 3 days

Activities

• Expand Food Choices: Slowly reintroduce other foods, such as whole grains, nuts, and dairy if you consume them.

• Monitoring: Pay close attention to how your body responds after eating. If you catch any digestive points or distress, it might be better to revert to simpler foods and consult your healthcare provider.

• Regularized Meal Timing: Aim to normalize your eating patterns by eating balanced meals regularly.

Conclusion 

So, are long or short fasts superior? 

The answer is contingent on the cause for your fast. Intermittent fasting can provide you with the same physical benefits as multi-day fasting.

Intermittent fasting is equally as easy as extended fasting for achieving autophagy. It’s even more effective at increasing fat burning.

Fasting is generally better for physical health (you get the same results with less danger), but longer fasting may be better for emotional, psychological, or spiritual reasons.

Whatever you choose, fasting can become essential to your wellness practice if you approach it correctly and deliberately.

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William Read - Nutrition Consultant

William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.

Lasta Authors

We are an Inspired team of writers who are passionate about writing on the topic of a healthy approach to Nutrition and Wellness. We are guided in our writing by our knowledge and experience as well as open official medical and health sources.

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