An eating plan known as intermittent fasting alternates between periods of fasting and meals at regular intervals. Intermittent fasting may help you lose weight and keep illness away, according to studies. The question is, how do you do this and Is it good for your health?
Intermittent fasting
Intermittent fasting isn’t about what you eat; it’s all about when you eat.
Intermittent fasting means that you only eat at a certain time of day. Your body may burn fat more efficiently if you fast for a period of time or consume just one meal on certain days of the week. Scientific data suggests that there may also be health benefits.
Methods of Intermittent Fasting
Intermittent fasting may be done in a variety of ways, but they all need you to divide your day or week into eating and fasting times. You eat very little or nothing during fasting times.
The following are the most widely used methods:
The phrase “intermittent fasting” refers to a diet in which you skip meals on alternate days or weeks. Intermittent fasting may be done in a variety of methods, including:
The 16/8 method
Every day, the 16/8 method requires you to fast for approximately 16 hours and eat for about 8 hours.
Three or more meals may be eaten in the same time frame.
This way of fasting might be as easy as missing breakfast and not eating anything after dinner. Even if you complete your last meal at 8 pm and don’t have any food until noon the following day, it’s still considered fasting for 16 hours.
This strategy may be difficult to adapt to for those who are hungry in the morning and like to eat breakfast. However, many people who don’t have breakfast do so instinctively.
There are no calories in liquids like water, coffee, or tea that you may consume while fasting, which can help relieve hunger.
During Intermittent fasting, it is important to consume predominantly healthful meals. If you consume a lot of processed foods or a lot of calories, this strategy won’t work.
Also read:- Here are the Best Breakfast for weight loss
Eat Stop Eat
Eat Stop Eat involves a 24-hour fast once or twice a week, depending on the schedule.
Since Brad Pilon introduced this strategy a few years ago, it has become extremely popular.
This means that if you go without food for 24 hours, you are fasting for a complete 24 hours.
To put this in context, let’s say you finish your meal at 7 pm Monday and don’t eat again until 7 pm Tuesday, which is exactly 24 hours of fasting. You may also fast from lunch to lunch, but the final outcome is the same.
During the Intermittent fasting, only water, coffee, and other low-calorie liquids are permitted.
It’s critical if you’re trying to lose weight that you keep to your usual eating schedule while you’re doing this. As a result, you should consume the same quantity of the food as if you hadn’t been on a strict fasting schedule.
The 5:2 diet
When you follow the 5:2 diet, you limit your calorie intake to 500–600 for two days of the week and you eat 5 days of the week
Michael Mosley, a British journalist, popularised this diet, which is also known as the “Fast Diet.”
Women should consume 500 calories per day, while males should consume 600.
Every day of the week, except Mondays and Thursdays, you may eat regularly. Women consume 250 calories each meal and males consume 300 calories per meal over those two days. The 5:2 diet is very effective for weight loss.
The Warrior Diet
Small amounts of fresh fruits and vegetables are consumed throughout the day, but a large meal is consumed at night.
Basically, you eat inside a four-hour window of time throughout the day and fast the rest of the time.
Alternate-day fasting
When you fast alternating days, you do it around once a week. This method comes in a variety of versions. During the fasting days, some of them allow 500 calories. However, small research has shown promising results.
According to Trusted Source, alternate-day fasting isn’t any more successful than a typical calorie-restrictive diet when it comes to weight reduction or weight maintenance.
Beginners should avoid going on a complete Intermittent fasting every other day since it might be a little harsh. If you follow this method, you may find yourself going to bed hungry several times a week, which is unpleasant and unlikely to be sustainable long term.
what can I eat on intermittent fast?
Expert recommends consuming high-fibre and high-protein meals, such as nuts, beans, fruits, and vegetables, throughout your eating window. High-fibre gummy candy may also help in weight loss.
Coffee and tea, as well as herbal drinks like cinnamon and liquorice, are good options.
Benefits of Intermittent Fasting
More than only fat burning, intermittent fasting has been shown to have other health benefits. It is this metabolic transformation that influences the body and the brain,” Mattson says.
Intermittent fasting has so far shown the following benefits:
Inflammation: Several studies have shown that inflammation, a major factor in the development of many chronic illnesses, may be reduced.Â
Weight loss: Intermittent fasting may help in the reduction of weight and belly fat without the need to limit calories.
Insulin resistance: Intermittent fasting may reduce blood sugar by 3-6 per cent and increase insulin levels by 20-31%, which should minimise the risk of developing type 2 diabetes.
Brain health: Intermittent fasting has been shown to enhance the production of the brain hormone BDNF, which may promote the growth of new nerve cells in the brain.
Anti-ageing: Intermittent fasting has been shown to increase the lifetime in rats. Fasted rats lived an average of 36% to 83% longer, according to research.
Is it safe to do an intermittent fast?
Some people use intermittent fasting to lose weight, while others use it to treat long-term ailments including irritable bowel syndrome, high cholesterol, or arthritis. However, it’s not for everyone.Â
Before embarking on a new diet, the Expert recommends consulting with your doctor.
Intermittent fasting should be avoided by some people:
People who have diabetes or blood sugar issues
Those under the age of 18.
Those who have had a history of eating disorders.
Pregnant and breastfeeding women.
Keep in mind how intermittent fasting may affect your body. Consult a doctor if you notice unexpected symptoms like anxiety, headaches, sickness, or dizziness while on an intermittent fasting schedule.
