What is intermittent fasting?
Intermittent fasting (also known as IF) is often described as a diet, but it’s actually better described as a nutrition regime. The intermittent fasting regime focuses not on what we eat, but on when we eat. All IF diets focus on long periods of time where the dieter either eats no calories or eats incredibly few calories.
Between the fasting days, the consumer has a healthy and balanced diet without calorie restriction. Intermittent syntheses can be used as a method to lose weight, maintain weight or improve certain elements of health. It can be used for a long period of time and is durable and healthy when used properly.
There are different forms of intermittent fasting, each with slightly different benefits. Depending on your lifestyle, one form of fasting may be appropriate for you, but not necessarily for someone else.
16/8 follows the normal daily routine; 16 hours of fasting per day and an 8 hour window in which food can be consumed for the day. During those eight hours. B. can be taken at any time of day, from 7 a.m. to 3 p.m. or 11 a.m. to 7 p.m., but some experts prefer to have the 8-hour meal earlier in the day, if possible. Some also recommend that women follow a 14/10 diet instead, which is obviously easier and more flexible.
This pattern will undoubtedly help reduce inconvenient snacking, especially in the evening, which will reduce the number of calories you consume in total. It also means that the body’s glucose supply is triggered by fasting; when the body runs out of stored glucose to use as an energy source, it switches its energy source to stored fat, a process called ketosis.
It also seems to be an easier form of intermittent fasting, as the regularity makes it more familiar than the 5:2 and sometimes 24-hour fasts.
When intermittent fasting involves ending the fast at 4:00 p.m. or early evening, it is also called circadian rhythmic fasting or early restricted feeding. Research has shown that eating at night is linked to an increased risk of obesity and even diabetes. So the theory that we only eat during the day maximizes the benefits of this method of fasting.
Made popular by several books, including the book of the same name, the 5:2 diet divides your week into two parts: Five days a week you eat normally (and by that we mean a balanced and healthy diet without overeating), but two days a week your food intake is limited to only 500-600 calories.
These two quick days can be done on any day of the week and do not have to be consecutive. The two fasting days don’t even have to be the same days of the week, which makes this form of intermittent fasting pretty flexible (and means your social life won’t suffer).
Et-stop-it (24-hour supply mode)
It’s probably the most dramatic form of fasting we’ve described, but there are some dedicated fans of it, so it clearly works for some people. Once or twice a week, 24 hours a day. The most popular method is the dinner-to-dinner method; your fast begins after you finish your evening meal, and when you finish your fast 24 hours later, you may eat dinner again. So if you finish eating at 7pm, you can end your fast the next evening with a meal at 7pm.
Some people adapt quickly to this type of fasting, but others report lethargy, headaches and irritability. If you’re the kind of person who gets a hangover after not eating for a few hours, Eat, Don’t Eat might not be for you.
Intermittent power supply Books
The popularity of intermittent fasting has skyrocketed in recent years, thanks in large part to several books that have been published on the subject. The fasting diet by Dr. Michael Mosley and Mimi Spencer (who participated in the TV show Eat, Fast, Live Longer) was first released in 2012. It was followed by Kate Harrison’s 5:2 diet, who introduced the 5:2 method of intermittent fasting in these two books.
Finally (at least for now), Dr. Jason Fung in The Obesity Code explains how intermittent fasting, along with other dietary changes, can help control your insulin levels, reduce your risk of developing type 2 diabetes, and ultimately promote permanent weight loss.
Intermittent work to accelerate weight loss ?
Studies have repeatedly shown that intermittent fasting is about as effective as a low-calorie diet in losing weight.
The most obvious way intermittent fasting helps you lose weight is through caloric restriction. Each variant of fasting involves some reduction in food intake, which lowers calorie intake and causes weight loss. There is a risk of overeating while fasting, but studies generally show that this doesn’t happen; you don’t starve yourself while fasting (and if you’re trying to lose weight, this should be extra motivation to avoid overeating), and it’s helpful to remember this.
There is also a hormonal response in the body during fasting; this hormonal response seems to promote weight loss and fat burning in different ways.
During fasting, HGH levels in the blood increase dramatically; higher HGH levels are associated with better fat burning and increased muscle mass.
During fasting, insulin levels drop dramatically, and low insulin levels are associated with increased fat burning. By extending the night by a few hours, you extend the time your body naturally goes into fat-burning mode.
All in all, these hormonal changes add up and studies show that short fasts (48 hours or less at a time) can increase your metabolism by as much as 14%! However, longer snacks can lead to a lower metabolism, so it’s important not to overdo it!
Numerous health benefits associated with intermittent fasting
Intermittent fasting appears to be designed primarily to promote weight loss, but also appears to offer a number of other health benefits that make it a viable option as a long-term diet.
Studies show that intermittent fasting can improve blood pressure and lower total and LDL (bad) cholesterol and triglycerides in the blood. Intermittent fasting also seems to help regulate blood glucose and insulin levels, which may help prevent type 2 diabetes by improving insulin sensitivity.
Some studies show that intermittent fasting for weight loss helps preserve muscle mass. One of the side effects of weight loss is the loss of both muscle mass and fat mass. One study showed that people who lost weight with traditional calorie restriction lost similar amounts of fat but lost more muscle mass than those who followed an intermittent (24-hour) fasting routine [source]. Since muscle plays an important role in metabolism, maintaining muscle mass while losing weight can help maintain a healthy weight in the long run and prevent you from losing weight again.
What are the disadvantages of intermittent fasting?
Hunger is a big problem for most people who start intermittent fasting; it may take a few days to get used to it, but generally your body adjusts to this new way of eating pretty quickly.
If you are already someone who skips breakfast, you may need a few extra hours without eating before the meal period begins.
Drinking plenty of water can help combat hunger during Lent, especially in the final hours. Tea and coffee (without milk or sugar) can be drunk quickly, so you don’t have to miss out on your morning energy boost.
It is widely proven that intermittent fasting is an incredibly safe way to lose weight. But as with all plans, there are groups of people who should avoid intermittent fasting or should consult their doctor and get his permission before starting this type of plan.
Intermittent fasting is not suitable for women who are pregnant or breastfeeding, women who want to become pregnant or women with a history of eating disorders such as anorexia or bulimia. Those who already have diabetes should only fast intermittently with the approval and close supervision of a physician. Seniors and those with chronic illnesses should also consult a physician before adopting any new diet, including intermittent fasting. IF may not be a good idea for those who need to take their medications at the same time every day, especially if it’s best to take them with food; again, consult your doctor to see if intermittent fasting is right for your situation.
Because intermittent fasting focuses on when you eat rather than what you eat, it can be combined with various diets such as the Mediterranean diet, Paleo and Keto, or your current diet can be adapted to the time constraints of IF. Numerous studies show that simple intermittent fasting (without additional dietary restrictions) is as effective as a low-calorie diet.
Although this type of diet is not for everyone, we still strongly recommend that you try it unless there is a reason why you cannot. It may take a few weeks for your body to develop new habits and get used to a new diet. Therefore, we recommend that you try it for at least a month before you decide if intermittent fasting is for you.
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