An eating style known as intermittent fasting (IF) involves eating and fasting at different times. When you eat is more important than what you eat in IF. According to research, cutting back on how often we eat during the week or fasting for a certain number of hours each day may benefit our health. [1,2]
Intermittent fasting can be practiced in a variety of ways. Some of the most common approaches are as follows:
Contents
1. Eating Out of Time
The 16:8 Method, also known as the Langains Diet, calls for a daily fast of eight hours. one of the most well-liked and simple IF techniques. The 5:2 Method, also known as the Fast Diet, consists of eating normally five days a week and limiting one’s calorie intake to 500 to 600 on the other two days. Fasting for 12 hours a day means eating during the remaining 12 hours of the day. Because sleep is included in the fasting period, it is easiest for novices.
2. Eat, don’t eat
A complete 24-hour fast is part of this strategy once or twice a week. During the fasting period, water, black coffee and other calorie-free drinks are allowed. However, a full-day, 24-hour fast can be challenging and can result in headaches or fatigue.
3. Alternate Day Fasting
Days of normal eating and days of fasting are alternated in this strategy. It’s a very extreme form of intermittent fasting, so it might not be good for people who are just starting out or for people with certain medical conditions. In addition, it is more challenging to maintain over time.
4. Diet of Warriors
This diet involves eating small amounts of raw fruits and vegetables during the day and eating one large meal at night within a 4 hours of eating window. It works best for people who have previously tried other types of intermittent fasting [3,4].
How does it work?
Your body goes into a different mode when you don’t eat for several hours. It starts to burn stored fat for energy.
During this time of fasting, a number of beneficial changes occur: Increased levels of human growth hormone (HGH) cause your body to burn more fat while maintaining muscle mass. Better control of blood sugar: Lower insulin levels make it easier to get to stored fat. Cell repair is the process by which damaged parts are removed from your cells. Genes that are healthier: Some genes that are associated with longevity and disease prevention become more active. In simple terms, intermittent fasting allows your body to focus on burning fat, repairing cells, and supporting long-term health instead of digestion. [1, 2, 5]
Is it a good idea to fast intermittently? Not everyone is suitable for intermittent fasting. Before beginning, remember to consult a physician, dietitian, or primary care physician. Intermittent fasting should be avoided if you are:
Under 18 years old
having certain chronic illnesses or eating disorders diagnosed Managing hypoglycemia Pregnant or breastfeeding
Malnourished
To avoid overeating while intermittent fasting, you should always eat meals high in nutrients, drink plenty of water, and control your portion sizes. However, keep in mind that intermittent fasting may result in some negative effects. For example:
Irritability
low levels of energy Persistent hunger
Sensitivity to changes in temperature Inability to perform at work or in physical activities Keep in mind that there is no one-size-fits-all strategy. A diet that is good for your health, good for your lifestyle, and good for you is the best diet. Your health and well-being should always come first. [2,6]