Intermittent fasting has gained popularity as a powerful approach to weight loss, improved metabolism, and overall health in health and fitness trends. But is it the right step to take for weight loss? However, choosing the right option is crucial if you decide to try it.
In this post, we’ll explore what intermittent fasting is, its benefits, potential risks, and how to start safely and effectively.
What is Intermittent Fasting?
Intermittent fasting isn’t a diet but an eating pattern that cycles between periods of eating and fasting. Instead of focusing on what you eat, it emphasises when you eat. Some intermittent fasting practices involve fasting for 16 hours and having an 8-hour eating period, while others practice intermittent fasting for 24 hours.
Research has proved that the human body can function properly without food intake for a stipulated period of time, some religions also practice fasting but for religious purposes.
How to Start Intermittent Fasting
If you are new to intermittent fasting, start slowly and listen to your body. Intermittent fasting can be practiced in several ways where you ration the day or week into eating and fasting periods.
No food should be consumed during the fasting period, but one can only drink water, black coffee, and herbal tea.
Here’s a step-by-step guide:
- Choose a suitable fasting method:
There are several methods of intermittent fasting and picking the one that aligns with your lifestyle is necessary.
- 16/8 method: Fast for 16 hours, eat within an 8-hour window (e.g., eat from 12 PM to 8 PM). Breakfast is the most important meal of the day, so it is advisable to skip dinner rather than breakfast.
- 5:2 diet: It involves eating normally for five days, then consuming only 500-600 calories on two non-consecutive days.
- Eat-stop-eat: This is a more advanced version and should be practiced when your body have fully adjusted to the fasting. This version involves fasting for a full 24 hours once or twice a week.
- Alternate-day fasting: With this method, you fast every other day while eating normally on non-fasting days.
2. Stay hydrated:
Consume a substantial amount of water, herbal tea, or black coffee (no sugar). fasting periods to stay hydrated and curb hunger.
3. Focus on Nutrient-dense meals:
When you eat, consume whole foods like lean proteins, healthy fats, fiber-rich carbs, and vegetables to sustain energy levels.
4. Start gradually & listen to your body:
As a first-timer, it is advisable to start with a 12-hour fast and gradually increase the duration over time. if you feel excessively weak, dizzy, or fatigued, adjust your fasting schedule or consult a healthcare professional.
Benefits of Intermittent Fasting
Research has shown that intermittent fasting is beneficial for weight loss management and overall health. However, weight loss is the most common reason that people try intermittent fasting. By reducing the amount of time you eat, you will likely consume fewer calories without realizing it. If you eat a massive amount during your eating periods, you may not lose any weight at all.
These are the benefits of intermittent fasting:
- Weight loss:
Intermittent fasting can help reduce calorie intake while boosting metabolism. During fasting, insulin levels drop, which encourages the body to burn stored fat for energy.
- Improves metabolic health:
Fasting can lower insulin resistance, reducing the risk of type 2 diabetes. It also supports better blood sugar control.
- Enhance brain function:
Fasting triggers the production of brain-derived neurotrophic factor (BDNF) which supports brain health, improves memory, and may reduce the risk of neurodegenerative diseases like Alzheimer’s.
- Reduce inflammation and support longevity:
Intermittent fasting activates autophagy, which is a process damaged components are removed by cells. It also helps reduce inflammation, slow aging, and lower the risk of chronic diseases.
- Improve heart health:
Research shows that intermittent fasting can lower blood pressure, cholesterol levels, and triglycerides, all of which contribute to a healthier heart.
Who Should Avoid Intermittent Fasting?
If you have been diagnosed with an eating disorder or you are underweight, kindly contact your physician for further instructions before you start. Pregnant or breastfeeding women, diabetes patients, those with unstable blood sugar levels, those on medications, those trying to conceive, and lastly, those diagnosed with amenorrhea. As we all know, not everyone is suitable to practice intermittent fasting.
Side Effects of Intermittent Fasting
Whatever has an advantage, also has a disadvantage. Intermittent fasting is not for everyone, these side effects may only be temporary due to your body adjustment.
Here are some side effects:
- Hunger
- Fatigue
- Overeating during eating periods
- Nutrient deficiencies
Intermittent fasting is considered a powerful and effective tool for weight loss, improved metabolism, and better overall health. It is however necessary to approach intermittent fasting with balance and mindfulness.
Pick a suitable method that aligns with your body type and lifestyle, stay hydrated, and lastly, eat properly balanced meals during your eating periods.
Also, see: How to Stay Motivated to Workout.