Aikapaasto

Aikapaasto, or time fasting, is a form of intermittent fasting defined by restricting caloric intake to a specific daily eating window and fasting outside that window. It is one approach within the broader family of time-restricted eating, aiming to synchronize meals with circadian rhythms and daily activity patterns.

Typically, aikapaasto involves a daily eating window of a certain length, such as 8 to 10 hours, with the remaining hours spent fasting. Common patterns include 16:8 (16 hours fasting, 8 hours eating) and 14:10, though windows can be shorter or longer depending on individual preference. During the fasting period, non-caloric beverages like water, tea, and black coffee are usually allowed. The emphasis is on the timing of meals rather than counting calories.

Evidence on aikapaasto is part of the broader intermittent fasting research. Some studies report modest weight loss, improved insulin sensitivity, and favorable effects on blood pressure and lipid levels, particularly in overweight or obese adults. Outcomes vary, and the long-term health effects remain unclear. Benefits may depend on adherence, meal quality, sleep, and overall energy balance.

Safety considerations are important. Aikapaasto is not suitable for everyone, including pregnant or breastfeeding individuals, people who are underweight, those with a history of eating disorders, or anyone on medications that require food. People with diabetes or those taking glucose-lowering drugs should seek medical supervision. Hydration should be maintained, and it is advisable to start gradually and adjust the eating window to fit daily routines.