Fasting is an increasingly popular practice for health and weight lossbut many people find it difficult to stick to a strict fasting regime. Fortunately, there is an alternative: fasting without stopping to eat. This method of fasting can offer similar benefits to traditional fasting while allowing people to continue eating normally. In this article, we will explore the benefits of ketogenic fasting without stopping eating and explain how this method can help improve health.
It’s a nutritional approach that’s all the rage across the Atlantic, so much so that some Hollywood stars like Gwyneth Palthrow (50), Halle Berry (56) and Kim Kardashian (42) can’t do without it. They attribute their weight loss and new-found mental clarity to it. Even the engineers of Silicon Valley have taken to it. But, contrary to appearances, it’s not just a fad.
What is fasting without stopping eating?
Fasting without stopping eating is a fasting method that allows you to continue eating food, but imposes limits on the quantity of food consumed and/or the duration of meals. For example, a person who practices fasting without stopping eating may decide to eat only during an eight-hour window each day, or to reduce their calorie intake on certain days of the week.
Some experts see it as a solution to civilisation diseases deemed incurable, such as type 2 diabetes, Alzheimer’s, metabolic syndrome, cardiovascular disease, etc
The benefits of the ketogenic diet
Fasting without stopping eating can offer similar health benefits to traditional fasting. Here are some of the most common benefits:
Weight loss
Fasting without stopping eating can help you lose weight by reducing your calorie intake. However, it is important to note that weight loss also depends on the quality of the food consumed during the fasting period. This ketogenic diet helps to melt fat [1] and reduce obesity [2]. It also reduces your appetite [3] and helps youavoid snacking.
Improved insulin sensitivity
Fasting without stopping eating can help improve insulin sensitivity, which can help prevent type 2 diabetes. In fact, following this type of ketogenic diet could help combat type 2 diabetes: a study published in Nutrition & Metabolism found that diabetics following this diet reduced their dependence on treatments such as insulin injections and that this diet could even reverse the disease [4].
Reduced inflammation
Fasting without stopping eating can help reduce inflammation in the body, which can reduce the risk of chronic diseases such as type 2 diabetes and heart disease. Unlike our traditional diet, which is highly pro-inflammatory, this ketogenic diet could limit the inflammatory process [5] and the production of free radicals, which are the breeding ground for modern diseases.
A change of diet could combat cardiovascular disease. After adopting this diet for twelve months, people followed in an American study saw a significant improvement in 22 out of 26 markers of cardiovascular disease risk [6].
Improved brain function
Fasting without stopping eating can help improve brain function by increasing the production of certain hormones and reducing inflammation in the brain. In some people suffering from neurodegenerative diseases such as Alzheimer’s [7], it has been observed that fasting can slow the progression of the disease and even help to recover certain cognitive abilities.
Increased energy
Fasting without stopping to eat can increase energy levels by increasing the production of certain hormones and helping to burn fat. Some specialists even suggest that this ketogenic diet could helpreduce risks and fight cancer [8]. On PubMed, the reference site for medical research, you’ll find 2,746 results on this diet. However, despite this wealth of discoveries, interest in fasting is only just beginning to emerge in France and Europe.
How to practise fasting without stopping eating
There are many ways of practising fasting without stopping eating. Here are a few examples:
Intermittent fasting
Intermittent fasting is one of the most common forms of fasting without stopping eating. It involves limiting the window of time during which you eat each day. For example, you may decide to eat for only eight hours each day and fast for the remaining 16 hours. This method is also known as the ” 16/8 diet “.
Alternating-day fasting
Alternate-day fasting is another popular method of fasting without stopping eating. It involves alternating between fasting days and days of normal food consumption. On fasting days, it is recommended that you consume only water, tea, coffee and other non-caloric drinks.
Modified fasting
Modified fasting involves eating a limited amount of calories during periods of fasting. For example, you may decide to consume only 500 calories on fasting days.
The ketogenic diet
Forget everything you’ve always heard about fat. With the ketogenic diet, you virtually eliminate sugar, eat little protein and, above all, consume a high proportion of fat. This helps your body to reproduce the physiological mechanisms of fasting, which is renowned for its health benefits [9]. Except that, unlike fasting, you’re still eating! Butter, cream, coconut oil, fatty meats and fish, almonds..
For anyone who doubts the benefits of the ketogenic diet, who thinks it’s impossible or who isn’t even interested, here are a few things to remember:
- fat is essential for your health, even if you’ve been told otherwise for years.
- by eating ketogenic, you can continue to indulge in desserts and gourmet dishes.
- you’ll always eat what you’re hungry for and enjoy sitting down to eat.
- by eating more fat, you can expect to lose weight.
But above all, whether you’re in great shape or suffering from serious health problems, the ketogenic diet can help you feel much better.
Tips for successful fasting without stopping eating
Here are a few tips for successful fasting without stopping eating:
Eat healthy, nutritious food
It’s important to eat healthy, nutritious food when you’re fasting. Avoid processed and high-calorie foods, which can counteract the benefits of fasting.
Stay hydrated
Drink plenty of water and other non-caloric drinks during periods of fasting to avoid dehydration.
Be flexible
Be flexible with your fasting schedule. If you need to eat outside your eating window, don’t worry, just go back to your fasting schedule the next day.
Listen to your body
Listen to your body and don’t force yourself to fast if you don’t feel well or have health problems.
Conclusion
Fasting without stopping eating can offer similar benefits to traditional fasting, while allowing people to continue eating normally. Benefits include weight loss, reduced inflammation, improved insulin sensitivity, improved brain function and increased energy. There are many ways to practise fasting without stopping eating, including intermittent fasting, alternate-day fasting and modified fasting. Eating healthy, nutritious food, staying hydrated, being flexible and listening to your body are all important for successful fasting without stopping eating.
FAQs
- Is fasting without stopping eating safe?
Fasting without stopping eating can be safe for most healthy people. However, it is important to consult a health professional before starting any new eating practice.
- Can fasting without stopping eating help me lose weight?
Yes, fasting without stopping eating can help you lose weight by reducing your calorie intake.
- How long do you have to fast without stopping eating to see results?
There is no universal answer to this question, as it depends on many factors, such as age, weight, sex and lifestyle. However, it is important to give your body time to adapt to fasting without stopping eating and to see results gradually.
- Can fasting without stopping eating help reduce the risk of chronic diseases?
Yes, fasting without stopping eating can help reduce the risk of chronic diseases such as type 2 diabetes and heart disease.
- Is it possible to drink beverages other than water during periods of fasting?
Yes, you can drink tea, coffee and other non-calorific drinks during periods of fasting. However, avoid sugary or high-calorie drinks.
Sources:
[1] Bueno NB, et al. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr. 2013 May 7:1-10.
[2] Sackner-Bernstein J, Kanter D, Kaul S (2015) Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis. PLOS ONE 10(10): e0139817.
[3] Obesity, “The Effects of a Low-Carbohydrate Ketogenic Diet and a Low-Fat Diet on Mood, Hunger, and Other Self-Reported Symptoms” January 2007
[4] Nutrition & Metabolism, “The Effect of a Low-Carbohydrate, Ketogenic Diet Versus a Low-Glycemic Index Diet on Glycemic Control in Type 2 Diabetes Mell
[5] Forsythe CE, Phinney SD, Fernandez ML, Quann EE, Wood RJ, Bibus DM, Kraemer WJ, Feinman RD, Volek JS. Comparison of low fat and low carbohydrate diets on circulating fatty acid composition and markers of inflammation. Lipids. 2008 Jan;43(1):65-77
[6] Hallberg SJ et al. Diabetes Therapy. 2018;9(2):583-612 and Bhanpuri NH et al. Cardiovasc Diabetol. 2018; 17:56.
[7] Cunnane, Stephen C et al. “Can Ketones Help Rescue Brain Fuel Supply in Later Life? Implications for Cognitive Health during Aging and the Treatment of Alzheimer’s Disease.” Frontiers in molecular neuroscience vol. 9 53. 8 Jul. 2016
[8] Pr. Ulriche Kämmerer – Dr Gerd Knoll – Christina Schlatter Le régime cétogène contre le cancer. Thierry Souccar Editions.
[9] Health Passport – The benefits of fasting
