ALL YOU NEED TO KNOW ABOUT INTERMITTENT FASTING

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What is intermittent fasting?

The process of alternating between eating regular meals and not eating at all is known as intermittent fasting. According to studies, intermittent fasting may aid in weight management and may even be able to treat some disorders.

Contrary to many diets, intermittent fasting solely takes into account when to eat.

When you follow an intermittent fasting regimen, you only eat during the designated hours. Research suggests that eating only one meal a few days a week or fasting for a set amount of time each day may be beneficial for your health.

Origin of fasting?

The origins of the practice of fasting date back to ancient times where fasting was used as a method of healing the body. It also has roots in religion where it’s said to help deepen yourconnection to your faith. Examples are during the holy month of Ramadan where fasting is encouraged from dawn to dusk and during the lent period for Christians.

How does intermittent fasting work for the body?

The idea behind intermittent fasting is that by restricting food, our bodies will more quickly and efficiently tap our fat stores for energy. While glucose from carbohydrates is our most direct fuel source, we burn fat for energy when glucose isn’t available. This happens even more during times of food deprivation. Our ability to store fat is unlimited.

Intermittent fasting can be done in a variety of ways. There’s no “perfect” fasting plan, and it really should be based on what works best in your life.

One method is fasting daily for a set amount of time, usually 12 hours or more. The average person sleeps about 7 hours a night, which counts towards that fasting time. If you don’t eat after dinner, then you could easily achieve a daily fast to help your body burn fat more efficiently. This type of fasting could work well for someone who tends to be a nighttime snack eater.

Another form of intermittent fasting is alternate day fasting. This is where you choose days to fast, maybe 5 out of 7 days a week. During those fasting days, water is encouraged so you don’t become dehydrated. This type of fasting could be beneficial for someone with a work schedule that may be really busy some days and cannot eat on a regular basis.

Remember: When you’re eating, choose healthy foods such as fruits, vegetables, whole grains, lean meats, plant proteins, and non- or low-fat dairy products.

Intermittent Fasting Plans

It is very advisable to always check with your doctor before you begin an intermittent fast.

There’s a daily approach of eating for about 6 to 8 hours daily and fasting for 16 hours

Another intermittent fasting plan, known as the 5:2 approach, involves eating for just 5 days and for the remaining two days, you limit yourself to 500 to 600 calorie meals.

Longer periods without food, such as 24-, 36-, 48- and 72-hour fasting periods, are not necessarily better for you, and may be dangerous. Going too long without eating might actually encourage your body to start storing more fat in response to starvation.

It can take two to four weeks before the body adjusts to intermittent fasting. You might feel hungry or cranky while you’re getting used to the new routine. But, once you get through the adjustment process, you will be able to stick with the plan easily.

What can I eat while intermittent fasting?

While you fast, only water and zero-calorie beverages are allowed for you to take.

It is very advisable that you eat leafy greens, healthy fats, lean protein and complex, unrefined carbohydrates such as whole grains. Stay away from foods that contains high calories.

Make sure you stay hydrated as well. Water is good for the body, regardless.

Is intermittent fasting safe?

Some people try intermitting fasting for weight management, and others use the method to address chronic conditions such as irritable bowel syndrome, high cholesterol or arthritis. But intermittent fasting isn’t for everyone.

Before you try intermittent fasting (or any diet), you should check in with your health consultant first. People should steer clear of trying intermittent fasting are children and teens under age 18, Women who are pregnant or breastfeeding, people with type 1 diabetes who take insulin, those with a history of eating disorders.

Always note that intermittent fasting have different effect on different people and you should always check at the hospital to know if it is right for you to.

Health Benefits of Intermittent Fasting

Losing weight and being physically active help lower your risk of obesity-related diseases, such as diabetes, sleep apnea and some types of cancer. For these diseases, intermittent fasting seems to be about as beneficial as any other type of diet that reduces overall calories.

Some research suggests that intermittent fasting may be more beneficial than other diets for reducing inflammation and improving conditions associated with inflammation, such as:Alzheimer’s disease, Arthritis, Asthma, Multiple sclerosis, Stroke

More research shows that when you consistently practice intermittent fasting, it may:

–Banish brain fog, by forcing you to get energy from stored fat (a process called ketosis) instead of sugar

–Decrease your risk for diabetes, by controlling blood sugar and reducing your body’s resistance to insulin, the hormone that helps control the amount of sugar in the blood

–Help you lose weight and visceral fat, the harmful fat around the abdomen that causes disease

–Improve sleep, by regulating your circadian rhythm (internal clock) and moving digestion earlier in the day

–Protect your heart, by reducing blood pressure and improving cholesterol levels

–Reduce inflammation, which can improve conditions such as arthritis, multiple sclerosis and asthma

Take a moment to give some thought about your eating habits. If you notice that you tend to eat or snack a lot at night, intermittent fasting could be of a great benefit to you and help you eat less. If you notice your last meal of the day is late in the evening, maybe you can eat earlier to allow your body to start fasting at that time.