An eating plan that switches between fasting and eating on a regular schedule is what is termed Intermittent fasting. Research shows that this practice helps to control your weight and avert - or even reverse - some forms of the disease.
Wondering how you do it? Doubting is it safe.
This write-up intends to explain what Intermittent fasting is, how you do it, if this is a safe practice and so on.
Intermittent fasting: What is it?
It refers to an eating outline where you cycle between periods of eating and fasting. The process does not say much about which foods to eat, but rather when you should eat them. There are numerous different intermittent fasting approaches, all of which split the day or week into eating periods and fasting timing. To put it in simple words, the method involves periods of completely or partially abstaining from eating. You only eat during a specific time while following intermittent fasting.
How does intermittent fasting work?
There are quite a few different ways to do intermittent fasting. However, they are all based on picking regular periods to eat and fast. For example, you might try eating only for eight hours each day and fast for the rest. Otherwise, you might select to eat only one meal a day two days a week. There are, actually various intermittent fasting plans. This method works by extending the period when your body has burned through the consumed calories during your last meal and starts burning fat.
Intermittent Fasting Plans
1. The 16/8 Method
This process takes in eating for 8 hours and fasting for 16. The most usual way of planning this is by having an open eating window from 12 pm to 8 pm. This implies that you’re expected to skip breakfast and take care to not snack after dinner.
2. Impulsive Meal Skipping
You’ve possibly experienced this form of intermittent fasting at some point in your life. The primary concept is to skip meals whenever suitable with a responsiveness that your body possibly does not need a full 3 meals every day. Being mindful of when you’re really hungry is always a great place to start, particularly for beginner fasters.
3. The 5:2 Method
In this process, you consume only 500–600 calories on 2 non-consecutive days of the week and eat usually on the other 5 days.
4. On and Off Fasting
While this plan is not suggested for beginners, it poses obliging advantages for experienced fasters. This practice includes eating normally one day and then eating very few calories, or nothing the next.
5. OMAD (One Meal A Day)
The OMAD diet involves fasting basically for 23 hours of the day and eating one large meal during a restricted 1-hour period.
Health benefits of intermittent fasting
There are numerous health benefits of intermittent fasting. It can help losing weight and belly fat without having to intentionally restrict your calories. The process can also cut insulin resistance which leads to the dropping of blood sugar which in turn can prevent the risk of Type 2 diabetes. This method may also stop the risk of heart diseases by cutting bad cholesterol (LDL), blood sugar and insulin resistance and blood triglycerides. Intermittent fasting also boosts brain health and averts the danger of Alzheimer’s disease.
How to Eat Healthier During Intermittent Fasting
- Grazing
- Getting Proper Nutrients
- Staying Clear of Processed Foods
Tips for maintaining intermittent fasting
- Staying hydrated
- Resting and relaxing
- Eating high-volume foods
- Avoiding thinking about food
- Making every calorie count
- Increasing the taste without the calories
- Choosing nutrient-dense foods after the fasting period
Is intermittent fasting safe?
Intermittent fasting is safe for many people. However, it's not recommended for everyone. Hopping meals may not be the ideal way to control your weight if you're pregnant or breastfeeding. In case, you have kidney stones, diabetes, gastroesophageal reflux, or other medical issues, discuss with your doctor before starting this fasting process.
Wrapping up
Intermittent fasting can be an outstanding approach to lift your overall health without much extreme change to your lifestyle. If you are looking to enjoy the best results, it is important to eat a nourishing and balanced diet on non-fasting days. It is recommended to look for professional help to personalize an intermittent fasting plan and sidestep pitfalls.
You may choose to reach out to a registered dietitian. The professional would help you choose the best intermediate fasting that fits your lifestyle.
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