Intermittent Fasting (IF): Unlock Health Benefits & Weight Loss
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Have you lost track of your health and fitness level during the lockdown? We hope not, but we do not want to ignore the possibility. However, if you think about it and act smartly, this time is an opportunity.
Let’s delve into the ancient practice of fasting. People have been doing it for ages, not just for weight loss but also for the undeniable health benefits it brings. Intermittent fasting, a method of reducing calorie intake by moderating eating and fasting intervals, has been proven to positively impact hormones and cells, lowering cholesterol to improve heart health.
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What is Intermittent Fasting (IF)?
Different people have different definitions, but most agree on the benefits of intermittent fasting. There are several approaches to it, but the common factor among them is the cycle between eating and fasting. While fasting means completely abstaining from consuming food, people adapt to it differently. While some only drink water during fasting periods, others find it alright to consume a few calories.
Time-restricted eating is the most practical, and several studies back it. According to these studies, people achieve the best results when they eat during short time frames, like 6 to 8 hours a day. However, experts believe somebody can only sustain such a short time in the short run. It might have adverse effects on people and turn out to be counterproductive. Eating just before would equip you to handle stress much better than eating hours ago.
Intermittent Fasting for Weight Loss
The weight loss benefits of intermittent fasting are as good as those of conventional diets based on caloric restriction, if not better. Alternate-day fasting is not known to be super effective when it comes to weight loss and maintenance compared to caloric restriction.
The professors of intermittent fasting benefits claim that fasting alters hormone levels and causes weight loss. However, others say the effects could be more considerable. Exercising while following intermittent fasting can help you lose weight much faster.
The drop in sugar and insulin levels during extended periods of fasting causes the body to use the carbs stored in the muscles and the liver as glycogen. The body uses fat for energy, which is known as ketosis. The keto diet is based on this. The ketosis in intermittent fasting is brief because of the short fasting period.
Types of Intermittent Fasting
That is one of the traditional methods of intermittent fasting. An intermittent fasting diet requires determination and patience. This method offers an eating window of 8 hours and 16 hours of dieting. Although 16 hours may seem like a lot of time to refrain from eating, it also counts your 8-hour sleeping time. For instance, if you finish your dinner by 8 PM, your next meal shall be at 12 PM the next day.
This method is similar to 16:8, only this time you eat in a window of 10 hours and follow dieting for 14 hours. You can customise the schedule at your convenience.
It would help if you calculated your calories in this intermittent fasting schedule to keep track. Generally, the method restricts your calories to approximately 400- 500. If controlling your calories seems complicated, the next most effortless method to follow this diet plan would be fasting for two straight days and following a regular eating routine for the next five days.
This method involves fasting for 24 hours once or twice a week. Intermittent fasting rules are stated differently for everyone. It’s not necessary to follow a rigorous routine to complete your intermittent target. You can gain advice from an expert practitioner and schedule your routine for the same, based on expertise.
This method involves staying on fast every alternate day. Intermittent fasting is often considered risky due to the extended periods without food. Ask your health expert to guide you through the same.
Health Benefits of Intermittent Fasting
Most deaths around the globe are associated with heart disease. According to studies, intermittent fasting reduces risk factors such as blood pressure, LDL cholesterol, blood sugar level, and inflammatory markers.
The uncontrolled growth of cells in the body tissue – cancer – is a terrible disease. Several studies have suggested that fasting is good for the metabolism and reduces cancer risk. Studies have proven that fasting reduces some of the side effects of chemotherapy, which is welcome news for cancer patients since the side effects of cancer can be pretty troublesome.
Many chronic diseases and ageing are associated with oxidative stress. Molecules known as free radicals react with essential molecules like DNA and protein and cause damage. That leads to inflammation—a natural bodily process to battle free radicals—which can harm the body if it increases too much. Fasting improves the body’s resistance to oxidative stress and reduces inflammation.
The cells of our body initiate a sort of waste removal process – autophagy – when we fast. As a result, the cells break down the dysfunctional protein that builds up over time. If you fast often to let the cells do the “waste removal’, you can reduce the risk of diseases like Alzheimer’s and cancer.
Intermittent fasting benefits the brain and body by improving several associated metabolic functions. Reducing oxidative stress, blood sugar, inflammation, and insulin resistance is good for your brain. Intermittent fasting is supposed to facilitate the growth of new nerve cells in the brain.
Research has shown that intermittent fasting triggers an increase in brain-derived neurotrophic factor (BDNF), a vital hormone in promoting brain health. A deficiency of BDNF has been linked to various brain problems and even depression, underscoring the importance of intermittent fasting in maintaining optimal brain function.
How to do Intermittent Fasting
Somebody should thoroughly research intermittent fasting before practice. There are a lot of health risks involved that can have severe repercussions on your diet and your daily nutrition intake. It’s better to consult a health expert before these diets to match your nutrition intake. We are here to share with you some tips on how to pursue your intermittent fasting routine.
Many individuals tend to skip their hydration when they fast. Skipping water in the fasting window can have a reverse effect. If you remain dehydrated, your body will not secrete toxins, which may lead to further weight gain. Drinking water also increases your metabolism, which can help elevate your fasting.
It’s important to understand that everybody is different. For some individuals, intermittent fasting can have a distinct or no effect. If you are new to fasting and starting with intermittent fasting as a program for beginners, then you must be at an experimental stage. Start fasting for 1 or 2 days and experience what and how fasting works best for you.
Your eating window does not allow you to consume foods that might affect your health. It’s essential to design your meals that are nutrient-rich and produce energy in your body. Only having a balanced meal and nutrient-rich eatables can help you restore energy while you remain fasting.
Keep track of your calorie intake and burn while fasting. Make a monthly calendar and start taking notes of your meals and activities. Also, keep a check on your weight.
Intermittent fasting is a type of fasting that cycles between periods of fasting and eating. There are many variations of intermittent fasting, such as the 16:8 method, the 5:2 method, and more.
Intermittent fasting can lead to weight loss, improved metabolic health, better blood sugar control, enhanced brain function, and potentially increased longevity. It also helps reduce inflammation and improve heart health.
While many people can safely practice intermittent fasting, it may not suit everyone. Pregnant or breastfeeding women, people with a history of eating disorders, individuals with certain medical conditions, and those taking specific medications should consult a healthcare provider before starting IF.
Yes, you can drink water, tea, coffee, and other non-caloric beverages during fasting. However, avoid adding sugar, cream, or milk to your drinks, which can break the fast.
Begin by choosing a method that fits your lifestyle. Start with a shorter fasting period, like the 12/12 method (12 hours of fasting and 12 hours of eating), and gradually increase the fasting duration. Listen to your body and make adjustments as needed.
