Why is therapeutic fasting much healthier than intermittent fasting?

<![CDATA[Fasting is healthy, supposed to help you lose weight and even make you biologically younger. So it’s no wonder it’s becoming increasingly popular. But what exactly is fasting anyway? There are different forms with many different advantages. The most popular are intermittent fasting and therapeutic fasting. But how do these two methods work? What exactly are the differences and how can you best use their respective advantages?

Healthy fasting: what does fasting mean?

Fasting basically means temporarily avoiding food. In other words, a period of time in which one voluntarily consumes little or no calories. The state of fasting begins with the end of food intake. From this moment on, the body goes through several phases, depending on the type and duration of the calorie restriction, which gradually set different processes in motion. These processes are also the reason why fasting is so healthy. There are different forms of fasting, which differ in the frequency and duration of the fast and the permitted diet. A distinction is made between two types of fasting In the following we would like to introduce the most popular fasting methods, which can be divided into two different forms based on the way they are carried out and the health effects.

1. Intermittent fasting

Intermittent fasting, or intermittent fasting, means a constant change between eating and fasting phases. Either once a day or 2–3 times a week. With daily intermittent fasting, also called 16: 8 fasting, you can eat as usual for 8 hours a day. Ideally, 2 full meals and a small snack between meals. The remaining 16 hours of the day, on the other hand, are completely refrained from eating. Only calorie-free liquids are allowed. Ideally, one should skip dinner or breakfast and also use the bedtime for fasting. For example, fasting between 4 p.m. and 8 a.m. and then eat normally. Or fast between 8 p.m. and 12 p.m. and then eat normally. It usually doesn’t take longer than 3 weeks to get used to this form of fasting. After that, the 16: 8 fasting is just a matter of routine. This form of fasting is currently the most popular because it can be easily integrated into everyday life. A second variant of intermittent fasting is what is known as 5: 2 fasting. Here people eat normally for 5 days. On the other hand, only 300–500 kcal may be consumed on 2 days. The fasting days either follow one another directly or there are normal eating days in between. This form of fasting is much more difficult to maintain in the long run and therefore has a significantly higher dropout rate.

2. Therapeutic fasting

One speaks of therapeutic fasting when the fasting phase (calorie restriction) lasts at least 3 days at a time. Depending on the therapeutic fasting method, the fasting phase can last up to 21 or even 40 biblical days. However, this is only something for real fasting professionals and should ideally take place under medical supervision. Cured fasting is carried out between 2–6 times a year, depending on the state of health and medical advice. A classic method is the Buchinger fast, here vegetable soups, juices, teas and possibly a teaspoon of honey with a total of 300–500 kcal per day are allowed. It is also typical for Buchinger fasting that one day before the start of the fasting should be carried out with Glauber’s salt. A modern and particularly gentle form of therapeutic fasting is 5-day mock fasting, in which, in addition to soups and teas, solid foods such as olives, cabbage crackers and special chocolate bars are allowed at 850–1100 kcal per day. Discharge is not necessary here. Water fasting is an extreme form of fasting. As the name suggests, only water is allowed here. This form is only for real fasting professionals and at the same time not without risk to health. Since here, compared to the other forms, there is actually starvation and any nutrient deficiency that occurs is not compensated for.

Fasting is healthy: but why?

Fasting sets in motion a multitude of biochemical processes that are of fundamental importance for our health and that go back to evolution. In the early humans, the constant alternation between eating phases and longer periods of hunger was quite normal. The human body has adapted to this with two different metabolisms. Both have an extremely important role in the health and survival of early humans. Glycogen metabolism: The food ingested is converted directly into glucose and burned as an energy source or, if there is an excess, stored as fat reserves. The feeling of hunger comes after 4–5 hours at the latest. This is the metabolism that we call “normal” these days. Fat metabolism (ketosis): The body has used up the glucose stores and gets its energy from its own fat reserves. You feel little to no hunger. The body uses the rest time from digestion to clean up the body with the help of autophagy and to stabilize the blood values. That is why the hunger phase is just as important to human health as the eating phase. But this phase has been lost in modern society with 3–10 meals a day and a full refrigerator. The principle of fasting draws on this original biology of our body and makes use of it. The exciting thing about it: The longer the fasting, the more biochemical processes the body goes through, which are very important for our health. The body goes through significantly more phases during therapeutic fasting than only during intermittent fasting, which is completed after 2 days at the latest. Even so, intermittent fasting also has numerous health benefits for our bodies.

Fasting healthy: the advantages of interval fasting 16: 8

• Intermittent fasting is intended as a permanent solution and, due to the short fasting intervals, very suitable for everyday use combined with a calorie deficit, intermittent fasting helps regulate weight. As a result, visceral fat is broken down in the long term
• By reducing the energy supply at times, insulin and cholesterol levels as well as blood pressure can stabilize
• Temporary abstinence from food leads to a reduction in oxidative stress, which attacks the brain cells and makes them age faster. This keeps the brain young and efficient
• Autophagy and fat burning (ketosis) can be initiated for a few hours. This means that damaged cell structures are repaired or broken down and fat reserves are tapped.

As a rule, all of these effects only become apparent with long-term use.

The dvantages of therapeutic fasting

• The body is completely in autophagy for several days and goes through several phases (see graphic): from the breakdown and recycling of damaged cell structures to cell renewal
• After the 2nd – 3rd During the day, fat burning is in full swing and visceral fat is broken down extremely effectively. In purely mathematical terms, up to 3 kg in 5 days are possible
• The body loses water retention
• Body inflammation is reduced
• Blood pressure, insulin and cholesterol levels can improve
• The sense of taste and smell is sensitized
• Increase in physical and mental performance
• Increase in general well-being

It is then easier to adopt healthy habits, because you want to maintain the positive body feeling for as long as possible and you intuitively understand the needs of your own body better again The effects of intermittent fasting and therapeutic fasting look very similar at first glance. The decisive difference, however, lies in the intensity and the duration in which the results are achieved. While it can take several weeks to months with intermittent fasting, this is possible after a few days with therapeutic fasting. The positive effects of therapeutic fasting are additionally reinforced by repeating it several times a year.

Healthy fasting: Intermittent fasting and therapeutic fasting are not mutually exclusive

While therapeutic fasting only lasts a few days, intermittent fasting can last for months or even years. In addition, the psychological effect should not be underestimated: the feeling of self-efficacy and the easier acceptance of healthier habits are particularly pronounced with therapeutic fasting. However, intermittent fasting and therapeutic fasting are not mutually exclusive. Those who want to exploit their full health potential can also rely on both methods. What is the Value of Art Therapy and How Can It Benefit You?]]>