Intermittent Fasting (IF) is the most famous and popular wellness trend all over the world. There are a lot of benefits of it, most of the people use it to lose weight and improve health issues. Not only that, but it is also used to simplify the eating habits. The common question arises that what actually is it and how do you start it?
In this blog, there is a detailed discussion on the topic of intermittent fasting. We will discuss its benefits and importance. In addition to all these things we also discuss some tips to successfully incorporate it into your daily life.
What is intermittent fasting(IF)?
In intermittent fasting, you adjust time to eat. It doesn’t focus on what you eat, but the main focus of this diet is when you eat. During the period of fasting, you avoid consuming the calories and focus on losing weight while during the period of eating windows, you can eat as usual.
There are several types of intermittent fasting scheduled by the people, but the most popular ones are given below:
16/8 Method: In this method, there is a fasting of 16 hours and you can eat for 8 hours each day. For example: If you take your last meal at 10 pm then do a 16 hour fast and skip your breakfast.
5:2 Diet: In this diet, you can eat for 5 days according to your requirements and consume only 500 to 600 calories on the other two days. In this method, eat normally for five days of the week.
Eat-Stop-Eat: In this method, there is a fasting of 24 hours once or twice a week. This method is very helpful for losing weight. For example: If you eat dinner then do not eat anything again until the next dinner.
Warrior Diet: This diet involves eating a small amount of raw fruits and vegetables during the whole day and then eat one large meal at night.
How Does Intermittent Fasting Work?
When you do not eat food or meals for a very long time then your body enters a state where it begins to burn fat of the body for energy.
During meals: When you eat food, your body uses the necessary food for work or energy and stores the rest of the food in your liver as glycogen for the time of need. During every meal your body processes and stores the food you eat for energy.
When you fast: When you do not eat for several hours and your body needs energy then it starts burning the body fat to fulfil its energy requirements. This thing makes intermittent fasting an effective solution for weight loss.
Fasting also triggers certain processes: In addition to weight loss, this fating also has a lot of other benefits such as it improves the overall health by reducing inflammation, improving insulin sensitivity. It is also very helpful in the production of human growth hormone, which helps in burning fat and building muscles.
The Benefits of Intermittent Fasting
There are a lot of advantages and benefits of intermittent fasting. The main and most important benefits are given below:
Weight Loss and Fat Loss: One of the best and most important benefits of intermittent fasting is weight loss and fat loss. The main reason why people choose this fasting is for weight loss. In addition to weight loss, this type of fasting can also increase the metabolic rate and allows you to burn more calories. When you do this fasting, it can lead to significant fat loss especially around the belly area.
Improves Insulin Sensitivity: Insulin is a hormone that helps in regulating the blood sugar level. When you take a meal, the insulin level in your body rises and allow the cells to absorb glucose from the bloodstream. If the insulin level remains high for a long time, then it can lead to type 2 diabetes. So, intermittent fasting helps in lower the level of insulin and improve the body’s sensitivity and thus reduce the risk of diabetes.
Supports Heart Health: This fasting is also very beneficial for the health of the heart. It supports heart health. Latest studies also show that this intermittent fasting also reduces the risk of many heart diseases like high blood pressure, cholesterol levels and inflammation. When the risk of these diseases are reduced, the chances of heart attack become reduced automatically.
Reduces Inflammation: Inflammation is the leading cause of a lot of diseases like heart attack, cancer and Alzheimer. Fasting helps in reducing the inflammation from the body and allow the cells of the body to repair. In addition, it also protects the body against diseases caused by inflammation.
Enhances Brain Function: Fasting can greatly enhance the functions of the brain. It improves brain health. Fasting promotes the growth and development of new nerve cells and thus improves memory and overall brain health.
Increases Longevity: Latest studies also shows that the fasting also extends the lifespan. This is because fasting has a lot of health benefits and also reduces the risk of a lot of diseases. When the risk of diseases decrease, the life extends automatically.
While more research is needed for humans, animal studies have shown promising results.
How to Get Started with Intermittent Fasting
You already understand the benefits of this fasting, now it’s time to start your fasting routine. Now, we discuss how to start this fasting.
Choose a Fasting Method: Decide which type of fasting suits on you. Decide which works best for you. You choose you fasting according to your own choice. For beginners, 16/8 method is the best because it is easy to follow. You can gradually or slowly can increase your fasting methods.
Start slowly: When you start fasting it’s essential to start it slowly. At start, fast for 10 to 12 hours and then increase your fasting time gradually. Increase the duration of your fasting as you feel more comfortable. This routine helps your body to prevent the feelings of extreme hunger or fatigue.
Eat Nutrient-Dense Foods: When you are on your eating window, try to eat nutrient-dense food. Take a meal with lean proteins, healthy fats, vegetables, whole grains, and fruits. These things provide necessary vitamins and minerals to your body and keep you full and satisfied for a long period of time.
Listen to your body: Actually, intermittent fasting is not suitable for everyone. It is not made for everyone. If you experience dizziness, extreme hunger, weakness, or fatigue then it is the sign that your body is not able to do fasting or your body is not adjustable for fasting.
You must listen to your body and make adjustments in your fasting routine according to your body. It’s important not to push your body to something your body is not ready for. Listening to the body is extremely important when you are new to fasting.
Stay hydrated: During the fasting period, it’s very important to stay hydrated. Drink enough water so that you have enough energy in your body. Drink plenty of water, herbal teas, or black coffee to keep yourself full hydrated. For a healthy hydration, avoid sugary drinks or any other thing that contain calories because these things break your fast.
Be consistent: Consistency is the key to success when you talk about intermittent fasting. Stick to your goal and do fasting every day. This will greatly help your body to make a routine.
Exercise during fasting: A light exercise is necessary during fasting. You must engage yourself in activities like walking, running, jumping or swimming. Exercise during fasting helps in improving and reducing belly fat. However, always listen to your body and avoid heavy workouts. If you feel weak or fatigued then you may skip exercise.
Who Should Avoid Intermittent Fasting?
While this fasting has a lot of benefits and advantages, but there are also many people who avoid it because it is not good for everyone. Here, we discuss some group of peoples who avoid this fasting or consult with healthcare professional before starting.
- Pregnant or Breastfeeding Women
- People with a History of Eating Disorders
- People with Diabetes or Blood Sugar Issues
- Underweight Individuals
- Those with Certain Medical Conditions
Pregnant or Breastfeeding Women: Women who are pregnant or breastfeeding needs a steady intake of nutrients to support the baby health or growth. Those women need high nutrient food for their own as well as for their babies. So, these women do not do any kind of fasting.
People with a History of Eating Disorders: If you have faced any kind of eating disorder in your life then fasting is not for you. It’s important to understand your health relationship with food.
People with Diabetes or Blood Sugar Issues: People with diabetes should avoid fasting. Diabetic people avoid fasting because it is very dangerous for them. Always consult with your health care professional before fasting.
Underweight individuals: If you are underweight then fasting is not made for you because fasting leads to more weight loss. So, fasting is not recommended to the people who are already underweight.
Those with Certain Medical Conditions: People with medical problems avoid fasting. There are many people who have medical issues like heart diseases, kidney diseases, or digestive disorders. These people must avoid fasting because it could be very dangerous for them.
Conclusion:
Intermittent fasting is a powerful tool for improving your health and well-being. It offers a lot of benefits in which weight loss is more common. In addition to weight loss, it also reduces the risk of diseases and enhances the brain functioning. You can easily choose the intermittently fasting which perfectly suits you. You can easily incorporate fasting in your diet by following the above strategies.
However, it’s important to understand that it is not an easy task and it requires a lot of dedication. Another important thing to understand is that it is not for everyone and everybody can’t do this. Before starting your fast, consult with your health care professional.
Always starts slowly and then increase gradually. Whether your goal is to loss weight, better health or simplify your life, intermittent fasting will be the right and best option for you.
As your health changes, it’s important to listen to your body and make adjustments in your fasting as needed. As the time pass, it becomes the part of your routine.
Intermittent fasting is a powerful tool for improving your health and well-being. It offers a lot of benefits in which weight loss is more common. In addition to weight loss, it also reduces the risk of diseases and enhances the brain functioning