What about sequential fasting?
Fasting practices are as old as the world: we note the first mentions of dietary restriction since antiquity. But today, fasting is seen through another prism: that of health, well-being and thinness. The latest fashionable food rhythm, which we keep hearing about: sequential fasting. But what exactly is it, and does it really have all the virtues attributed to it?
What is sequential fasting?
This new name actually hides a type of fasting that has been around for a long time: restricted time fasting. The best known is 16:8, but it is quite possible to adapt the durations and practice a 17:7 or 18:6 fast. But what is behind these strange figures?
What are the different types of fasting?
Let’s go back to basics. Traditional fasting involves completelydepriving yourself of food and simply hydrating for a period of time. It can beshort (from 12h to a few days) orprolonged (from 5 days and up to several weeks). Traditionally, it is part of a religious practice, a political demand (this is called a hunger strike) or from a health perspective.
It is precisely this last point that interests scientists, because fasting would have been attributed all kinds of virtues. Also, we have seen, little by little, different variants to the traditional fast:
- the 5:2 diet, which consists of fasting or eating very little for two days (consecutive or not) per week and adopting a normal diet for the next 5 days;
- fasting 1 day out of 2, which consists of alternating almost fasted day (we are satisfied with 25% of the usual caloric intake) or completely fasted and a “normal” day;
- the OMAD diet (or “One Meal A Day”), which consists of fasting for 23 hours and feeding the remaining hour – which is equivalent to making only one large meal a day;
- Restricted time fasting, which involves fasting for most of the day and eating only for a few hours.
Focus on sequential fasting
Sequential fasting is of the last type, and consists offasting for a period of 12, 14 or even 16 hours, once a week. We can organize ourselves as we wish:
- Dine early, then fast all night, go without breakfastand resume a “normal” diet at midday;
- if you are the type who cannot do without the morning meal, you can reverse the rhythm and stop eating after lunch, skip dinner, go to bed with an empty stomach and resume eating the next morning.
This is its only difference with fasting of the 16:8 type , which is practiced every day .
What are the benefits of sequential fasting?
The opinion of the doctors who defend it
Some doctors are making sequential fasting their new health and slimming recommendation . This is for example the case of Dr. Frédéric Saldmann, cardiologist and nutritionist, or Dr. Didier Chos, specialist in micronutrition and founding president of the European Institute of Dietetics and Micronutrition.
The first describes sequential fasting as an “elixir of youth”, to boostimmunity, boost growthhormone secretionandreduce inflammation. Because according to him, the act of eating is not trivial and puts the body to the test: the digestive organs,hormonesand enzymes are running at full speed, which would tire the body.
The second defends sequential fasting as the ideal alternative to our contemporary diet, which is too rich and too frequent. Reintroducing periods of fasting and light meals couldlengthen life expectancy and lose weighttag. Indeed, depriving your body of carbohydrate intake over a period of at least 15 hours wouldlaunch the lipolysis phasetag. Also, this type of eating rhythm would be ideal for people prone tometabolic syndromegoldPre-diabetes , as it would improve insulin sensitivity.
The opinion of scientists
The phenomenon of “sequential fasting” (once a week) is still recent, so science has not yet looked into this particular eating rhythm. On the other hand, there is a lot of research onintermittent(time-restricted) fasting. Many conclude on thepositive aspects of this type of fasting:
- it could also limit the risk of developing cardiovascular and metabolic diseases , by reducing the blood concentration of cholesterol and triglycerides, but also inflammation markers such as CRP and homocysteine (2) ;
- abstaining from eating for several hours would trigger ketosis (synthesis of ketone bodies by the liver for energy production purposes, in the event of low carbohydrate intake), which itself could increase resistance to oxidation and longevity , while reducing the risk of obesity or serious illness (such as cancer) (3)
It would therefore seem that the claims of the defenders of sequential fasting are corroborated by the latest studies on intermittent fasting. But this statement is still to be taken with a grain of salt, since sequential fasting only runs on one day a week. In such a short time, can it really have a positive impact on weight and health?
Are there any dietary restrictions during sequential fasting?
In principle, nothing is really said about this. But it is quite obvious that if you start sequential fasting, you do it for reasons of weight loss and better health. Also, during the non-fasting period, it is quite obvious that it is not advisable to stuff yourself with fatty or sugary foods.Meals must therefore be balanced, sufficient without being excessive, and provide the body with all the nutrients it needs. If you are afraid of beingHungry, you can bet on “intelligent” foods, with a moderate caloric density but verysatiating :
- fiber from fruits, vegetables, legumes and whole grains;
- lean proteins, such as eggs, white meat and fish.
During fasting periods, we can (and should) hydrate, but only by drinks without caloric load: water, tea, orherbal teas, without milk or sugar. Small flat on coffee, which requires the liver a work of metabolism.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.