Toni Garrn, the arresting German model, says a big part of her diet is intermittent fasting as a way to detox and stay healthy, and surprisingly new research shows that fasting does have beneficial health and diet effects.
The process involves a diet regimen that cycles between brief periods of fasting, with either no food or significant calorie reduction, and periods of unrestricted eating, according to the Harvard University School of Health.
The most common methods are fasting on alternate days, for whole days with a specific frequency per week, or during a set time frame.
Types of Intermittent Fasting
- Alternate-day fasting: Alternating between days of no food restriction with days that consist of one meal that provides about 25% of daily calorie needs. Example: Mon-Wed-Fri consists of fasting, while alternate days have no food restrictions.
- Whole-day fasting: One to two days per week of complete fasting or up to 25% of daily calorie needs, with no food restriction on the other days. Example: The 5:2 diet approach advocates no food restriction five days of the week, cycled with a 400-500 calorie diet the other two days of the week.
- Time-restricted feeding: Following a meal plan each day with a designated time frame for fasting. Example: Meals are eaten from 8am-3pm, with fasting during the remaining hours of the day.
The 26-year-old model thinks detoxing by going without food for a period of time helps her, and she also advocates staying away from sugar whenever possible.
She tells Britain’s Hello magazine:
“Yes I believe detoxing and fasting can be very healthy for a period of time. Generally, I try to stay in a certain shape all year round. Normally we don’t have time to prepare for big jobs. No sugar, unfortunately really does go a huge way.
Although the former Victoria’s Secret star avoids sugar she says ice cream is her cheat food “I can’t pass a gelateria without going in. Italy is a nightmare place for me to stay in shape,” she says.
A systematic review of 40 studies found that intermittent fasting was effective for weight loss, with a typical loss of 7 to 11 pounds over 10 weeks. There was much variability in the studies, ranging in size from 4 to 334 subjects, and followed from 2 to 104 weeks,” according to the university.
The public health school warns thatcertain benefits demonstrated in animal studies have not been proven conclusively in humans.
“It is unclear that intermittent fasting is superior to other weight loss methods in regards to amount of weight loss, biological changes, compliance rates, and decreased appetite. Certain people who typically eat one or two meals a day or do not eat for long stretches of time may show better compliance with this type of regimen.”
Also, it warns against fasting for people with diabetes and eating disorders, adolescents and anyone who is pregnant or breastfeeding.