What is Intermittent Fasting and its health benefits?

Intermittent fasting is a diet plan that involves fasting cycles followed by regular eating. Intermittent fasting may provide many health benefits. You can plan intermittent fasting that suits your daily routine. There are various types of Intermittent Fasting which depend upon the period of eating and non-eating.

1. History of Intermittent Fasting

2. What is Intermittent Fasting?

3. The Science Behind Intermittent Fasting

4. What are the different types of Intermittent Fasting?

5. What are the benefits of Intermittent Fasting?

6. What are the side effects or risks of Intermittent Fasting?

7. Who should avoid Intermittent Fasting?

8. How to begin Intermittent Fasting?

9. How effective is Intermittent Fasting?

10. Conclusion

11. Frequently Asked Questions (FAQ)

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Have you ever thought of skipping a meal to lose weight? Intermittent fasting is a famous fitness trend to lose weight effectively. It may also help in improving the metabolism.

Intermittent fasting follows a schedule of eating and fasting. In this article, we will discuss various types of intermittent fasting, the benefits of intermittent fasting, the science behind it, how to adapt intermittent fasting to your daily routine, and possible side effects of intermittent fasting.

History of Intermittent Fasting:

From ancient times people have been fasting. Early humans did it for various reasons, whether religious, medical, or as a necessity due to lack of food.

For many years, people have considered fasting as a healing tradition. Many Greek philosophers recommended fasting for mental wellness.

Many people believe fasting is a natural process in which the patients lose their appetite. It was seen as a natural recovery process.

Many religions (Hinduism, Christianity, Islam, and Buddhism) also promote fasting.

Early cases of long fasting were found in the medical literature between 1880 and 1890 stating 30-40 days fast.

Note: Intermittent fasting has been followed since ancient times. Many people believe it is a healing process. People from different religions across the world follow Intermittent Fasting.

What is Intermittent Fasting?

Intermittent fasting is a modern fasting method. It helps in losing weight and achieving health goals.

Intermittent fasting is an eating style with a set pattern of fasting and normal food consumption. You don’t have to starve yourself, you limit your eating to a specific duration.

One of the advantages of intermittent fasting is that you don’t have to be concerned about what food you should eat until you are eating it in your feeding window.

During the fasting period, you can’t have any food but you can have water, tea, and coffee.

Intermittent fasting is famous because it can be adapted easily by simple lifestyle changes like having an early dinner and delaying breakfast timing.

You can combine intermittent fasting with keto or a Mediterranean diet for better results.

Different types of intermittent fasting have different fasting and eating duration.

Note: Intermittent fasting allows you to eat for a specific period followed by fasting. You can have water, tea, and coffee during fasting.

The science behind Intermittent Fasting:

When we consume food, the enzymes in our gut break it down which converts into molecules in the bloodstream.

Carbohydrates easily get converted into sugar which our cells use for energy. If we don’t use that energy it gets stored in our fat cells.

Sugar can’t enter the cell without the help of insulin. Insulin brings sugar to the fat cells and lets the sugar stored in the fat cells.

As we undergo fasting our insulin level drops so our fat cells release stored sugar to be utilized as energy. So we lose weight if we let our insulin level go down.

Intermittent fasting helps keep our insulin level down long enough to burn off fat.

When we fast our body starts removing toxic materials from the cells, helping detox the body.

Several other molecular changes occur which help longevity and protection against diseases.

Level of Human Growth Hormone may increase which helps in fat reduction and muscle building.

Note: Intermittent fasting helps bring down the insulin level so that our body can burn the stored fat. Other cellular changes occur during intermittent fasting which helps in detoxing and longevity of the body.

What are the different types of Intermittent Fasting?

The following are the types of Intermittent Fasting:

· The 5:2 method-

This plan includes eating your regular diet for 5 days a week and restricting your calories to 500-600 calories for the remaining 2 days a week.

· The 16/8 method-

Another name for this diet is the Leangains diet. This method involves fasting for 16 hours and eating only in the window of 8 hours. The most preferred eating window is afternoon to 8 P.M.

· Eat Stop Eat-

In this method, you fast 24 hours a day, once or twice a week, and eat your regular food for the rest of the days.

· Alternate Day Fasting-

In this method, you follow alternate days of fasting and regular eating. During fasting you consume a calorie-restricted diet (30% of the daily recommended calories) and eat your regular calories on non-fasting days.

· The Warrior Diet-

In the Warrior diet, you consume a small amount of raw fruits and vegetables during the day and a large meal at night.

· Water Fasting-

This fasting involves consuming water for the prescribed time. This fast is also known as a detox diet, it helps in removing toxins from the body.

· Juice Diet-

In this diet, you consume fruit or vegetable juice in the fast. This diet can increase glucose levels, so you should avoid this diet if you are having diabetes.

· Partial Fasting-

In this fasting, you avoid certain foods or beverages for the specified period ( for days, weeks, or months). People generally avoid sugar and processed food.

· One Meal a Day (OMAD)-

This diet involves eating one high-calorie meal a day and fasting for the rest of the day. You can only have water during the fasting period.

Note: There are many types of intermittent fasting. You can choose the method that suits your goal. The most famous diets are 16/8 and 5:2 methods.

What are the benefits of Intermittent Fasting?

Intermittent fasting has many health benefits along with fat loss. Following are the health benefits of intermittent fasting.

· Helps in Weight loss:

Intermittent fasting helps in losing excess weight and visceral fat. So it can make you leaner.

· Improved Cardiovascular Health:

Research has found that Intermittent fasting improves your cardiovascular health. It can decrease heart rate, blood pressure, cholesterol and triglycerides.

· Lowers Type 2 Diabetes risk:

Intermittent fasting can reduce insulin resistance which is the main cause of type 2 diabetes.

· Brain Health:

Research on animals shows that Intermittent fasting helps in new nerve cell generation which improves brain function. It can also prevent neurological disorders like Alzheimer’s and Parkinson’s disease.

· Reduces risk of Cancer:

Some of the research found that intermittent fasting can reduce the risk of cancer. It could delay the beginning of tumors.

· Lowers inflammation and oxidative stress in the body:

Free radicals in the body damage important molecules like DNA and protein causing oxidative stress in the body. Intermittent fasting can boost the body’s resistance to oxidative stress.

Intermittent fasting can also help in reducing inflammation.

· Longevity:

Intermittent fasting can help you live longer.

Research on mice found that alternate-day fasting increased their life span by 13%.

· Cellular Repair:

Fasting helps in the cellular waste removal process called autophagy. An increase in autophagy may help in protection against cancer and Alzheimer’s disease

Note: Intermittent fasting can help in weight loss, improve heart and brain health, lower the risk of type 2 diabetes, and help cellular repair.

What are the Side Effects or Risks of Intermittent Fasting?

· Hunger:

During Fasting you are low on calories which may cause hunger. As the body adapts to the new Intermittent fasting schedule, you will not feel hunger.

· Headache and Irritation:

You may also feel irritation and headache during the initial days of fasting due to low blood sugar.

· Indigestion and Bloating:

Intermittent Fasting may cause indigestion and bloating. You can add fiber-rich food to your diet to avoid indigestion issues.

· Fatigue and Tiredness:

Your body is low on fuel during Fasting which can cause fatigue and tiredness. But it reduces as your body gets adjusted to a fasting schedule.

· Bad Breath:

Some people may have bad breath during Intermittent fasting, this is due to a lack of saliva and the rise of acetone levels in the breath.

· Dehydration:

During the initial days of fasting, salt, and water gets out of the body through pee. This may cause dehydration. The dark color of the pee indicates dehydration. So make sure you consume adequate water to stay hydrated.

· Sleep Issues:

For the first few days of Intermittent Fasting, you may have temporary sleeping issues that will improve with time.

· Malnutrition:

Regular fasting periods may cause malnutrition, so make sure you plan your diet accordingly to get all the macro and micronutrients important for the body.

Note: Intermittent Fasting may have side effects such as hunger, fatigue, indigestion, and malnutrition. The majority of the side effects are temporary, as the body adjusts to intermittent fasting these effects will be minimized.

Who should avoid intermittent fasting?

If you have the following issues, you should avoid intermittent fasting.

· Rigorous Workouts:

If you are practicing rigorous workouts you should avoid intermittent fasting.

· Pregnancy and Breast Feeding:

Intermittent fasting should be avoided during pregnancy and breastfeeding as it may affect the mother’s and baby’s health.

· Sensitive Stomach:

People having sensitive stomachs should avoid intermittent fasting as it can cause indigestion, bloating, and constipation.

· Diabetes:

Intermittent fasting can cause ups and downs in sugar levels in the body which can worsen the situation of diabetes patients. So they should refrain from intermittent fasting.

· Weak Immunity:

Persons with weak immunity or who have just recovered from illness should avoid intermittent fasting. Adequate calories are necessary for maintaining immunity and recovery of the body so a calorie-deficit diet can affect such a person’s health.

· Eating Disorder:

A person suffering from an eating disorder should avoid intermittent fasting as it can cause unhealthy behavior like anorexia and bulimia.

· Medical conditions:

Persons having medical conditions like heart disease or kidney disease should avoid Intermittent Fasting.

· Taking medication:

Some medication requires food intake along with medicine. Intermittent Fasting (IF) may interrupt this routine.

Note: People who follow rigorous workouts, are pregnant or breastfeeding, are diabetic, have weak immunity, and person on medication or other health issues should avoid Intermittent Fasting.

How to begin Intermittent Fasting?

Some people follow intermittent fasting without even knowing it, for example eating heavy dinners at night, skipping breakfast as they don’t feel hungry, and eating lunch in the afternoon. Intermittent fasting (IF) is famous and doable because it provides flexibility. Following are the steps that will make your IF journey easier.

· Select Fitness Goal:

Firstly, you should know your fitness goal, different people have different goals such as weight loss or overall health improvement. This will help you plan your Intermittent Fasting.

· Choose the Fasting method:

The most popular fasting method is the 16/8 method which involves fasting for 16 hours and eating in an 8-hour window

If you are a beginner you should start with 12 hours fast then gradually increase the timing as your body adapts.

· Have a Healthy diet:

However, IF does not emphasize what to eat but rather when to eat but a proper healthy diet is necessary to avoid any deficiency in the body. So plan your diet to get all the macro and micronutrients.

· Count your calories:

Following IF doesn’t mean that you can have extra calories during the eating window. To achieve full benefit you should count your calories to stay within the calorie limit and don’t overeat.

· Flexibility:

Intermittent fasting provides flexibility to mold your plan. If you are having difficulty following regular methods of intermittent fasting then you can follow some simple methods like skipping the meal if you are not feeling hungry, fasting whenever you feel comfortable, and avoiding snacking in between meals. This will help you get some benefits of intermittent fasting.

Note: You can plan your Intermittent fasting according to your health goals. Choose a fasting method that suits your routine and have a healthy diet to get all the nutrients.

How effective is Intermittent Fasting?

Intermittent fasting is very effective for weight loss and other health benefits but results may vary from person to person.

People have different metabolic rates so the amount of weight loss will vary accordingly.

The diet also plays an important role in weight loss, having a healthy calorie-deficit diet may improve the results.

Physical activity helps in burning extra calories. Light physical workouts along with the diet can better the results.

Note: A healthy diet and exercise along with Intermittent Fasting can improve results.

Conclusion:

Intermittent Fasting(IF) is an important tool for losing weight and improving overall health and the type of fasting depends on your fitness goal.

To get the best results choose a fasting plan that suits your daily routine and you can easily follow in the long term.

Listen to your body and don’t over-exert it. Results may take time so stick to the basics and don’t be restless.

Have nutritious food, exercise, and get proper sleep for good health.

Slow and steady always wins the race. So remember fitness is a journey, not a destination

Frequently Asked Questions (FAQ):

· Can I consume liquid during fasting?

Yes, Water and other calorie-free drinks like sugar-less tea and coffee can be consumed during fasting.

· During fasting can I have health supplements?

Generally, you can have health supplements but try to have them during your eating window period.

· Isn’t skipping breakfast an unhealthy practice?

No, you just have to consume a proper nutritious meal after that.

· Does intermittent fasting cause muscle loss?

You can have muscle loss during the process. Eat enough protein-rich food to minimize muscle loss.

· Can I Exercise during Fasting?

You can exercise during fasting but you may feel tired.