Calorie Restriction Diet vs Intermittent Fasting effectoveness in weight loss

Introduction

For many health experts, academics, weight watchers, and ordinary people, the topic of weight is an interesting one. Intermittent fasting (IF) and calorie restriction are two traditional approaches that have recently gained popularity (CR).

Intermittent Fasting and Calorie Restriction

Calorie control actually requires eating fewer calories, while prolonged fasting means going without food for an extended amount of time. Intermittent fasting has been practiced for a long time by many indigenous peoples all over the world, but not specifically for weight loss, perhaps due to a lack or shortage of food. These tribes exhibit no signs of aging or other health concerns. Calorie restriction, on the other hand, has been recommended by health professionals, scholars, weight watchers as well as numerous individuals. There are two popular methods that have become very common in the recent past, intermittent fasting (IF) and calorie restriction (CR). Calorie restriction is simply the reduction of food intake that is; consuming fewer calories whereas intermittent fasting means going for a long period of time without food. Intermittent fasting has been practiced a long time all through the world by many indigenous tribes, but not necessarily for weight loss, maybe due to lack or scarcity of food. These tribes show no symptoms of aging issues or other health problems. Calorie restriction, on the other hand, has been recommended by health professionals particularly to those with type 2 diabetes. It has also been experimented on animals, and it showed an increase in lifespan by almost 50 percent. This paper shall compare the two to determine which is the most effective for weight loss.

Caloric Deficit and Weight Loss

Human bodies change in weight depending on the number of calories consumed. To gain or lose weight, one has to consider the calories they burn or consume. For one to lose weight, there has to be a caloric deficit. This is simply the body burning more calories than the amount consumed (Harvie et al. 7). This brings about a catabolic effect within the body’s fat storage with regard to the general macronutritional consumption. This varies depending on one’s activity.

Metabolism and Caloric Restriction

Metabolism is the summation of all chemical reactions in the body; therefore, it is important to know that there are many chemicals that determine the body’s changes. The key to maintaining weight loss is maintaining basal metabolism. Calorie restriction is often recommended in many weight loss programs; however, it has never worked in the long term. Many people have ended up gaining back the weight. This is because CR causes a slowdown of basal metabolism. Intermittent fasting, on the other hand, heightens and maintains a healthy functional metabolism (Fung n.p). When metabolism goes down, weight loss stagnates. Caloric restriction had caused the body to shut down to complement the decreased caloric intake. Once usage plummets below the intake, the body fails to burn more calories, and one even starts gaining weight. With this method, metabolic rates take time to recover.

Metabolic Rate Slowdown

There are a lot of studies that prove that caloric reduction results in metabolic rate slowdown. In fact, it caused the participants to be more hungry and tired. Over time, with less calorie intake, the body views this as a start of starvation and starts using fewer calories to maintain the energy balance in the body (Fung n.p). It might work only for a short term prior to basal metabolism falling. Low basal metabolism means that the body does not burn any fat; therefore, no weight loss takes place. Additionally, in calorie restriction, resting metabolic rate is also lowered.

Hormonal Adjustments and Intermittent Fasting

Intermittent fasting stimulates various hormonal adjustments that do not occur with calorie restriction. Insulin goes down abruptly, which helps in preventing insulin resistance. Noradrenalin goes up, causing the metabolic rate to rise. Growth hormone does rise, and this maintains lean mass. A 4-day study of incessant fasting showed that the basic metabolic rate did not drop; instead, it went up (Fung n.p). The exercise capability was maintained as well. A different study on a 22-day alternate day to day fasting did not lead to lowered metabolism (Fung n.p). This happens because when fasting, bodies open up its abundant supply of food store that is bodily fats. The basic metabolic rate is maintained, and humans simply change the supply of calorie to the stored body fats. Fasting causes the body to burn glycogen found in the liver. When it is over, body fats are used. Body fats used means that weight loss (Anson et al. 6218). There is a huge amount of body fats; hence there is no cause for alarm for the body to be in a starvation mode and metabolism remains the same.

Hormonal Changes and Weight Loss

Weight loss and obesity depend on hormones and not on caloric disproportion. Fasting offers helpful hormonal changes that take place when one fasts and are completely stopped by the regular food consumption. Alternating fasting is what causes it to be even more functional. The valuable hormonal adjustments that take place during fasting are not the same as those from caloric reduction. The decline of insulin and insulin resistance in intermittent fasting is very influential in this. The concept of resistance relies on hyperinsulinemia and the perseverance of those increased levels (Varady 5). The sporadic nature of fasting aids in preventing the establishment of insulin resistance. Maintaining low rates of insulin for a long time averts resistance.

Insulin Levels and Insulin Resistance

Studies on both caloric restriction and intermittent fasting prove this concept. Insulin levels are the main impetus in insulin resistance and weight loss in the long haul. This decreased on caloric restriction but soon stagnated. In fasting, however, they dropped consistently (Harvie et al. 9). This results in enhanced insulin sensitivity with fasting in spite of the same calorie consumption. Intermittent fasting is effectual in managing type 2 diabetes whereas caloric reduction fails. A drop in insulin level facilitates fat burning.

Appetite and Energy Levels

As stated previously, calorie reduction causes one to be hungrier and in the process might be forced to eat more calories or cheat. Caloric restriction is a very stressful program as it is difficult to maintain. Many often do not pursue it to the end. Fasting actually decreases the hunger levels, and a person feels more energetic and alert (West n.p). Metabolism is determined by the amount of muscle one has. More muscle, the higher the metabolic rate; this is why men have a large muscle mass and faster metabolism compared to women. Muscle burns more calories than fat. The body loses a high amount of muscle mass when one consumes fewer calories, which suppresses the metabolism. Caloric restriction might lead to the loss of muscle if very minimal calories are consumed (Anson et al. 6219). It is important for those who do both caloric restriction and intermittent fasting to consume enough calories so as to lose fat rather than muscle. Physical activities are also important in muscle building.

Benefits of Intermittent Fasting

Apart from being the most effective method for weight loss, intermittent fasting has other health benefits. It enhances brain function and moods, lowers the risk of type 2 diabetes, lessens inflammation and stress, stimulates cell repair processes, helps in averting cancer, improves heart health, and enhances one’s lifespan. Fasting gives one the luxury of eating high-calorie foods while maintaining lean bodies. Fasting for weight loss is very easy to follow and requires little management, unlike caloric restriction where one is forced to count the calorie of everything they consume. The process of counting calories tiresome in itself and consumes a lot of time not to mention it increases hunger levels which beat the essence of weight loss. Intermittent fasting can be a useful tool in not just losing weight but also maintaining it. It can also help one break bad eating habits. Fasting nonetheless ought to be done in moderation.

Works Cited

Anson, R. Michael, et al. “Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake.” Proceedings of the National Academy of Sciences 100.10 (2003): 6216-6220.

Fung, Jason. “Why Fasting Is More Effective Than Calorie Counting - Diet Doctor.” Diet Doctor, 2016, https://www.dietdoctor.com/fasting-effective-calorie-counting.

Harvie, Michelle N., et al. “The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomised trial in young overweight women.” International journal of obesity (2005) 35.5 (2011): 714.

Varady, K. A. “Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?.” Obesity reviews 12.7 (2011).

West, Mary. “Calorie Restriction Vs. Intermittent Fasting: Which Is More Effective?.” Live In The Now, 2017, http://www.liveinthenow.com/article/is-this-weird-diet-trick-the-secret-to-improved-health-and-increased-longevity.