Intermittent Fasting vs. Reverse Fasting.. With the growing interest in healthy methods for losing weight and maintaining overall health, fasting has become one of the most popular dietary approaches today, Among these methods, intermittent fasting and reverse fasting stand out as common choices for those seeking to lose weight quickly and safely.
Despite the apparent similarities between the two systems, the fundamental differences significantly affect weight loss results and overall health.
What is Intermittent Fasting?
Intermittent fasting is a dietary system based on abstaining from food or any drinks that stimulate insulin secretion for a specific period during the day, while allowing water and hot beverages that contain no calories.
https://waznq.com/intermittent-fasting/Fasting usually lasts from 16 to 24 consecutive hours, with a maximum of one full day twice a week only, This system relies on specific meal times, helping the body reduce insulin secretion, improve metabolism, and stimulate the body to burn stored fat.
What is Reverse Fasting?
In contrast, reverse fasting involves abstaining from food from the time of Maghrib (sunset) prayer until the Iftar after Fajr (dawn) prayer, unlike the traditional fasting known to start from sunrise to sunset, This fasting usually lasts for 12 hours or more, including sleep time, and allows eating after the fasting period ends.
This system is more time-restricted but is easy to apply and suitable for all age groups, including teenagers and the elderly.
Differences Between the Two Systems
The differences between the two systems are clear through several key points:
- Number of types: Intermittent fasting includes six different types, while reverse fasting has only one type.
- Duration of fasting: Intermittent fasting depends on more hours, usually over 16 hours, while reverse fasting is recommended to last 12 to 14 hours only.
- Flexibility: Intermittent fasting is more flexible and can be applied at any time of the day according to a person’s routine, while reverse fasting is limited to a specific time from Maghrib to Fajr.
- Start of fasting: Intermittent fasting begins after the last meal consumed, while reverse fasting begins at Maghrib prayer.
- Suitable cases: Intermittent fasting is suitable for overweight individuals, while reverse fasting is safe for all cases, including the elderly and teenagers.
Health Benefits of Each System
Intermittent fasting offers a wide range of benefits, including improving blood sugar levels and insulin sensitivity, developing and renewing the immune system, combating inflammation, slowing aging, increasing growth hormone, and burning stubborn triglycerides, in addition to reducing weight and waist circumference in a short period.
Reverse fasting helps in eliminating accumulated fat, achieving steady weight loss, lowering blood pressure, improving blood sugar levels, protecting brain health, repairing damaged cells, and reducing the risk of some diseases such as breast cancer.
Risks and Warnings
Despite the multiple benefits, each system carries some potential risk, Intermittent fasting may lead to hormonal imbalance, irregular menstrual cycles, headaches, dizziness, and low blood sugar levels.
Reverse fasting may cause increased hunger, constipation, headaches, psychological disturbances, and low blood sugar in some individuals.
Choosing the optimal system between intermittent fasting and reverse fasting depends on individual goals, health status, and the ability to adhere to the fasting schedule, By following appropriate health guidelines, both systems can be an effective way to lose weight and improve overall health.