Intermittent fasting is one of many trends in the diet and nutrition industry.
An eating strategy known as intermittent fasting alternates between periods of fasting and regular meals. According to research, intermittent fasting can help you control your weight and possibly even prevent or reverse some diseases. However, what is your method? Is it safe, too?
What is intermittent fasting (IF)?
When you alternate periods of eating with fasting, this is called intermittent fasting. This type of eating can be described as “patterns,” cycles, or schedules of fasting.
If you want to lose weight, intermittent fasting can help.
It is believed that smaller portions will satisfy your body and reduce cravings for unhealthy snacks. As long as you continue to eat a healthy, balanced diet.
Reduced exercise and excess calories can increase the risk of heart disease, type 2 diabetes, obesity, and other diseases. According to scientific research, fasting on and off might be able to buck these trends.
If you’re interested in intermittent fasting, you should be ready to experiment to find out what works for you. It might take some time to experiment.
Some people can easily fast for 16 hours and limit their meals to only eight hours a day. For example, 9 am to 5 pm. Others have difficulty and must shorten the fasting period.
Benefits of intermittent fasting
Does intermittent fasting really work? Is it healthy?
Intermittent fasting can be used to treat medical conditions such as irritable Bowel Syndrome and high blood pressure.
Benefits of intermittent fasting
- Reduces inflammation
- Reduces blood triglycerides.
- Reduces appetite
- Improves blood sugar.
- Blood Pressure.
- Improves gut health.
- Improves immune system.
- Concentration is improved.
- Improves sleep quality.
- Reduces signs of aging.
- Weight reduction is possible.
“Intermittent fasting is proven to improve health in many ways, including reducing insulin levels, appetite, and inflammation, as well as improving conditions like high blood pressure, IBS, and high cholesterol.”
Schedules for fasting
You want to make sure you are eating properly and don’t put yourself in danger by putting on an intermittent fast.
Weight loss is not a one-size-fits-all approach. Some people may find intermittent fasting to be a sustainable approach, but others will not.
She advises that if you want to do intermittent fasting you should first figure out how to integrate this eating style into your daily life. This includes things like attending social events and being active.
Are you ready to learn more? Explains the most common types of intermittent fasting.
16/8 or 14/10 Method
This method involves setting specific eating windows and a timetable for intermittent fasting. You can, for example, fast for 16 hours and eat only for eight of those hours.
This method is very popular because most people fast when they sleep.
It’s convenient to extend the overnight fast if you skip breakfast later. (Brunch anyone?) Start dinner earlier. This form of intermittent fasting is safer for people who want to try it for the first.
Fasting is common during the following times:
- The 16/8 Method: Eat only between 10 am and 6 pm
- The method of 14/10: Eat only between 9 am and 7 pm
Recommends fasting most days for maximum benefits.
It may take some time to find the best eating and fasting window for this method, especially if your mornings are filled with hunger. Insists that you should consume the majority of calories before nightfall. She recommends starting your fast at least three to four hours before you go to bed.
“Nighttime snacks are often high-calorie, low-nutrient foods. These can cause blood sugar to spike and result in excess carbs and calories.” Most nighttime eating habits are ingrained.
Recommends adding more fiber and protein to your dinner if you are actually hungry. You should avoid eating right after dinner so that your blood sugar can normalize.
The 5:2 Method
The two-a-week method of intermittent fasting involves capping calories at 500 on two days per week. You maintain a normal and healthy diet for the remaining five days.
This approach includes two meals, one of 200 calories and the other of 300. Focus on foods high in fiber and protein to keep you full and calories low while fasting.
Choose two days to fast (say Tuesdays and Fridays), as long as you have a day in between. Eat the same amount as you would normally on a non-fasting day.
Alternate Day Fasting
The “modified” version of fasting is done every other day. Limit your daily intake of calories to 500, or 25% less than your normal intake. On non-fasting days, resume your regular, healthy diet. There are stricter variations of this method, such as consuming 500 calories alternately instead of 0 on non-fasting days.
A study found that people who followed this intermittent fasting pattern for six months showed significantly higher LDL (or bad) cholesterol levels six months later.
Stop: Eat method
Fasting for 24 hours is the basis of this method. It’s usually done only once or twice per week. The majority of people do not eat from breakfast to brunch or lunch to dinner. This version of intermittent fasting can have extreme side effects, including fatigue, headaches, and irritability. It may also cause hunger, low energy, and fatigue.
You can return to your normal diet and healthy eating habits on the days you don’t fast.
Risks of intermittent fasting
Some people are not safe to fast intermittently, including:
- Women who are pregnant and nursing mothers.
- Malnourished people.
- People with Hypoglycemia.
- Certain chronic diseases can be a problem for people.
- Children.
Fasting can affect your hormones
Advises that if you are being treated for an eating disorder, or have a history of one, it is best to avoid fasting diets. The restriction of intermittent fasting can also increase the risk of orthorexia and binge eating.
You should be aware that intermittent fasting can have some unpleasant side effects. This can cause irritability and low energy. It may also lead to persistent hunger and temperature sensitivity.
Bottom Line?
There’s a lot of promising evidence surrounding intermittent fasting. More research is needed to determine the long-term effects of this practice on our health. It’s something you might want to try.
- Establish a routine: On the days that you decide to fast, keep a similar window for eating and fasting.
- Be careful what you consume: You must avoid consuming any food or drink that contains calories to maintain your fasting state: states that water, carbonated waters, black coffee, and unsweetened herbal teas can be consumed while fasting.
- Avoid artificial sweeteners or limit their use: Artificial sweeteners such as saccharin and sucralose can cause you to break your fast.
- Electrolytes are a good option: You can choose electrolyte tablets, drinks, powders, or even water that has been enhanced with electrolytes. Electrolytes may help reduce some of the side effects associated with fasting such as lightheadedness, fatigue, and decreased blood pressure.
Before you start, it’s best to contact your doctor and ask about intermittent fasting. Your healthcare provider is the best person to give you advice on which intermittent fasting option would be right for you.
Keep in mind, too, that your medication schedule may change if you decide to fast. Speak to your doctor before making any changes to when you take your medication.
Fasting is a good way to improve health. However, if it’s done incorrectly, there can be negative health effects.” Avoid extreme fasting methods that are not sustainable. Pick a method you feel good about, that will help you meet your nutritional needs and stick to it. “Fasting is a good way to cut down on unhealthy foods and concentrate first on foods that are nutrient dense.”
