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    • cal23-July-2022 adminTarishi Shrivastava

      Which Is A Better Weight Loss Diet Plan?

    • Some people may get confused between Intermittent Fasting and Calorie deficit. Though both involve the intake of fewer calories, there is a difference!

      When talking about intermittent fasting, it's important to remember that the practice is not about limiting how much you eat but about when you eat. However, studies show that most people who follow this diet reduce their calorie intake by about 20 %. That's because they consume only one meal daily instead of the usual three.

      Intermittent calorie restriction is a good thing. It can help you burn body fat, enter ketosis, and increase your metabolic flexibility, as there is a slight difference between chronic calorie restriction and mild intermittent calorie restriction. Chronic starvation will make you miserable and slower your metabolism.

      When the starvation mode is activated, people lose their natural glow and look pale. But the fat and muscle loss accompanying extended periods in starvation mode can have long-term effects on metabolism.

      Table of Contents

      1. What is Intermittent Fasting?

      2. What is a Calorie Deficit?

      3. Are They Sailing The Same Boat? Similarities Intermittent Fasting & Calorie Deficit

      4. The Difference Between Intermittent Fasting Vs Calorie Deficit

      5. How is Loss of Energy Linked with Fasting?

      6. The Final Say


      What is Intermittent Fasting?

      Intermittent fasting is a general term for diets that restrict the frequency of meals in a day. People may choose intermittent fasting to lose weight and improve their health. They believe it is easier to follow compared to other diets. 

      Probably the most significant benefit of intermittent fasting is metabolic flexibility. As you take a break from your daily routine of eating, the insulin stays low which trains your liver to burn fat and produce ketones.

      What is a Calorie Deficit? 

      Caloric deficit or calorie restriction is a broad term. We can divide it into two categories: mild and chronic. If you want to lose body fat, MCD (Mild Calorie Deficit) should be 5-20% daily. This is commonly promoted by Intermittent Fasting.

      Chronically insufficient diet is the other name for Chronic Calorie Restriction, which is usually 20-50% fewer calories daily. It is much lesser than your metabolism demands. In other words, it is starvation.


      Are They Sailing The Same Boat? Similarities Intermittent Fasting & Calorie Deficit

      The most common similarity between intermittent fasting and calorie deficit is "calorie restriction." 

      In a way, you are compacting your food intake window. This process always helps in consuming fewer calories resulting in the following similarities:

      1. Weight Loss

      Cutting back on calorie intake is the best way to lose weight. Consuming fewer calories than usual can show great results. Both intermittent fasting and calorie deficit are proven ways for a restricted-calorie diet. 

      Eliminating the cravings for mid-day and night snacks can be the best and fastest way to see results. This way, your body burns fat to start the process of ketosis. It increases your metabolic flexibility. 

      2. Ketosis

      Ketosis is our body's process to operate in times of shortage of carbohydrates. The insulin level drops low when you fast or control your calorie intake. Our body uses fatty acids and ketones as a source of energy.  

      3. Autophagy and Apoptosis

      Over time, damage builds up in our cells. Sometimes cells self-destruct or are recycled and repaired. But when they become senescent, they're more likely to turn cancerous.

      Cellular Programs

      • Autophagy - cellular cleanup and recycling (to prevent senescent cells)
      • Apoptosis - programmed cell death (to destroy senescent cells)

      One challenge with autophagy research is that it's very difficult to measure in humans. So, people are advised to avoid fasting to the point of emaciation in the pursuit of autophagy benefits.

      The difference between Intermittent fasting Vs Calorie deficit

      Calorie restriction can lead to malnutrition if you're not careful. Avoid exceeding 50% of eating less than your body needs continuously.

      1. Metabolic Rate

      Resting metabolic rate is "the amount of energy" needed to power essential bodily functions. These functions include heartbeat, breathing, brain power, and everything else that keeps you alive.

      About 60% of your daily energy expenditure goes towards resting metabolic rate, and about 10% goes to spontaneous physical activity. Chronic calorie restriction permanently slows your resting metabolic rate.

      When you eat, your metabolism increases, but if you're chronically underfed, your metabolism speeds up to compensate for the lack of food. 

      2. Muscle

      A strong muscle mass is associated with healthy ageing. However, calorie restriction and chronic undernutrition may cause your muscles to break down. Intermittent fasting can reduce the breakdown of muscle and prevent a loss of muscle mass over time. However, if you want to maintain healthy muscles and avoid a loss of muscle mass over time, keep these three rules in mind:

      • Lift weights at least once a week.
      • Consume 1 gram of protein per pound of lean mass.
      • Only restrict calories during feeding windows, not overall.

      3. Sustainability 

      Intermittent fasting can be sustainable in comparison to traditional weight loss. We can control how we eat and when we eat.

      How is Loss of Energy Linked With Fasting?

      Other than weight loss, intermittent fasting improves energy and mental performance by reducing the frequency at which your body breaks down carbohydrates into glucose. 

      Consuming food several times throughout the day means that your metabolism goes through periods of breaking down carbohydrates and converting them into blood sugar. Eventually, this sugar is used for energy or stored in cells for later use. 

      After consuming sugar through food or storing it within your cells, blood sugar drops and takes your energy levels with it; the hunger signal triggers us to eat again, starting the whole process over again. 

      By reducing the frequency at which your metabolism breaks down carbohydrates, intermittent fasting minimises stress on your system and results in higher energy levels and improved mental performance.

      When our bodies use fat for energy, the process is slow and steady and needs to be sent to the liver for processing before it can be used for energy. This happens steadily, with no ups and downs, so you have more strength, improved concentration levels and cognitive function.

      The Final Say

      The debate between intermittent fasting and calorie restriction continues, as both weight-loss diets are on hype lately. 

      While both intermittent fasting and calorie restriction may lead to weight loss, they differ in the health benefits they provide. What matters is which of these two methods works best for you in helping you achieve your weight goals.

      Although intermittent fasting is more popular in the weight-loss arena, it is not superior to calorie restriction in terms of the percentage of weight lost in a long run. More people drop out of this program than those on a calorie-restricted diet.

      Whether you eat less or exercise more is up to you, but if you stick to a regular diet or exercise regimen, you can expect weight loss within a few weeks. It should be noted that weight loss takes time; it is not an instant process. If you do not see results after several weeks, consult a doctor or nutritionist.

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