BENEFITS OF INTERMITTENT FASTING

16 to 18 HOURS FASTING/ 2 MEALS A DAY

Eating two times a day is form of intermittent fasting, involving alternating periods of fasting with periods of eating. Research has shown that intermittent fasting can have several health benefits, including:

Weight loss

Intermittent fasting can lead to weight loss by reducing calorie intake and increasing fat burning. A study published in the International Journal of Obesity found that consuming two larger meals per day resulted in greater weight loss than consuming six smaller meals per day. A study published in the Journal of Translational Medicine found that intermittent fasting resulted in significant weight loss and reduced waist circumference.

 Improved insulin sensitivity

Intermittent fasting can improve insulin sensitivity, which can reduce the risk of type 2 diabetes. A study published in the journal Nutrition Research found that consuming two larger meals per day resulted in improvements in insulin sensitivity and blood sugar control.

Reduced inflammation

Intermittent fasting can reduce inflammation, which is a risk factor for several chronic diseases. A study published in the journal Cell Metabolism found that intermittent fasting can reduce inflammation in the body.

Why is inflammation harmful to our body?

Inflammation is a normal immune response to fight against bacteria and viruses, or to heal after an injury or infection. However, when inflammation becomes chronic, it can be harmful to the body.

It can lead to diseases like heart ailments, diabetes, autoimmune diseases and even cancer.

Improved heart health

Intermittent fasting can improve heart health by reducing blood pressure, cholesterol levels, and triglycerides. A study published in the journal Nutrition Research found that participants who followed an intermittent fasting diet had reduced blood pressure and cholesterol levels.

 Improved brain function

Intermittent fasting can improve brain function by increasing the production of brain-derived neurotrophic factor (BDNF), a protein that promotes brain growth and repair. A study published in the Journal of Neuroscience found that intermittent fasting can increase BDNF levels and improve brain function

A study published in the Journal of Alzheimer's Disease in 2017 found that intermittent fasting improved memory and learning in mice with Alzheimer's disease.

Conclusion

Overall, research suggests that Jain Biyasna or intermittent fasting can have several benefits for health, including weight loss, improved metabolic health, reduced inflammation, improved brain function, and increased longevity. However, it's important to note that intermittent fasting may not be suitable for everyone and should be approached with caution.

24 HOURS FASTING/ 1 MEAL A DAY

One Meal is a Day is a form of intermittent fasting practiced by Jains, which involves consuming only one meal a day, usually in the afternoon or early evening. It is frequently referred to as OMAD, which stands for "One Meal A Day", is a form of intermittent fasting where an individual eats one large meal a day and fasts for the remaining hours.

Parameter	1 meal/ day	3 meals/ day	Better managed in
Carbohydrate (% of energy)	49.8	48.9	Similar
Protein (% of energy)	14.5	14.7	Similar
Fat (% of energy)	35.6	36.4	Similar
PUFA:MUFA:SFA	0.5:0.8:1.1	0.7:0.8:1.1	Similar
Cholesterol (mg/1000 kcal)	140	148	1 meal/ day
Dietary fiber (mg/1000 kcal)	7.4	8.9	3 meals/ day
Systolic blood pressure (mm Hg)	116.1 ± 1.93	109.5 ± 1.9	1 meal/ day
Diastolic blood pressure (mm Hg)	69.8 ± 1.3	66.0 ± 1.3	1 meal/ day
Heart rate (beats/min)	70.3 ± 1.6	67.8 ± 1.7	Similar
Body temperature (°C)	36.3 ± 0.2	35.9 ± 0.2	1 meal/ day
Body weight (kg)	65.9 ± 3.2	67.3 ± 3.2	1 meal/ day
Fat mass (kg)	14.2 ± 1.0	16.3 ± 1.0	1 meal/ day
Fat-free mass (kg)	50.9 ± 0.4	49.4 ± 0.4	1 meal/ day
Total body water (kg)	37.2 ± 0.4	36.1 ± 0.4	1 meal/ day

Besides, calcium, total protein, albumin, triglyceride and HDL cholesterol levels were better in 1 meal/day

Total cholesterol and LDL cholesterol levels were better managed in 3 meals/ day

The study concluded that, “We found that the consumption of 1 meal/day, rather than the traditional 3 meals/day diet, is feasible for a short duration.”

There is limited research available on OMAD, and most of the ones which are available use animals as their subjects. Here are some of the research-backed benefits –

Weight Loss

One potential benefit of OMAD is weight loss. A study published in the International Journal of Obesity in 2018 found that overweight adults who practiced time-restricted feeding, which included eating only one meal a day, lost more weight and body fat than those who ate three meals a day.

 Improved Insulin Sensitivity

OMAD may also help to improve insulin sensitivity, which is the body's ability to use insulin effectively to regulate blood sugar levels. A small study published in the Journal of Clinical Endocrinology and Metabolism in 2018 found that healthy men who practiced alternate day fasting, which included eating one meal every other day, had improved insulin sensitivity compared to those who ate three meals a day.

Brain Health

OMAD may also have potential benefits for the nervous system as well. It may slow neurodegeneration and promote longevity, according to animal research. It has been found that long term intermittent fasting helps in learning and consolidation processes (consolidation refers to the process by which a temporary memory is transformed into a more stable, long-lasting memory).

Future scope of fasting in neurological disorders

Many exciting discoveries may lie ahead and in future may help us establish fasting as a treatment in many neurological disorders, including neurodegeneration, stroke, epilepsy, and multiple sclerosis. As of now, the research data is insufficient in this regard.

Longevity

Some studies have suggested that intermittent fasting may have potential benefits for longevity and lifespan.

For example, a study published in the journal Cell Metabolism in 2018 found that intermittent fasting extended lifespan in mice, and another study published in the journal Aging in 2020 found that intermittent fasting was associated with a reduced risk of mortality in humans.

Another study found that participants who followed a calorie-restricted diet for two years had significant improvements in skin elasticity and reductions in fine wrinkles, thus improving skin aging.

Faster removal of waste

Autophagy is a natural cellular process that involves the breakdown and recycling of damaged cells and proteins. Some research suggests that OMAD may increase autophagy, which could have potential benefits for overall health and longevity.

Conclusion

While the research on the benefits of OMAD is still limited, there are many potential benefits being explored. OMAD may not be suitable for everyone.

However, it seems to be useful for memory, learning, focus, cleansing and waste removal, prevents heart ailments and promotes longevity.