What is Intermittent Fasting?
Intermittent fasting is a dietary approach that involves alternating periods of fasting and eating. Unlike traditional diets, it does not prescribe specific food choices but rather concentrates on the timings of the meals.
This is not considered a conventional diet but rather a way of structuring meals. Fasting has been a part of human history since ancient times. Early hunter-gatherer societies did not have a constant food supply and would sometimes go hungry.
As a result, humans have evolved to adapt to extended periods of fasting. The concept of intermittent fasting is logical. Food is broken down into molecules in our bloodstream through the action of enzymes in our gut.
Carbohydrates, especially sugars and refined grain, are quickly converted into sugar, which our cells make use of, for energy. Any excess sugar that is not immediately used is stored in our fat cells. However, the entry of sugar into our cells is regulated by insulin, a hormone produced by the pancreas.
Insulin transports sugar into fat cells and stores it there. If we refrain from snacking in between meals, our insulin levels decrease, allowing our fat cells to release stored sugar for energy. By allowing our insulin levels to decrease sufficiently and for a prolonged period, we can effectively burn off fat and attain weight loss. This is the basic principle behind intermittent fasting.
Ways of Intermittent Fasting
1. Weekly once 24-hour fast
It is also known as the Eat-Stop-Eat diet, which involves abstaining from food for a full day. This can be done by fasting from breakfast to breakfast or lunch to lunch. During the fasting period, individuals following this diet plan are allowed to consume water, tea, and other calorie-free drinks. On non-fasting days, it is important to return to regular eating patterns without any specific food restrictions.
While a 24-hour fast can be challenging and may initially cause fatigue, headaches, or irritability, these effects tend to diminish over time as the body adjusts to the new eating pattern. To ease into this fasting routine, individuals may find it beneficial to start with a 12-hour or 16-hour fast before attempting a full 24-hour fast. For instance, one can choose to fast between 7 p.m. and 7 a.m., ensuring that dinner is finished before 7 p.m. and breakfast is consumed after 7 a.m., with a significant portion of the fasting period occurring during sleep.
2. 12 hours fasting everyday
Individuals are required to stick to a 12-hour period of fasting every day. According to certain researchers, fasting for 10-16 hours can prompt the body to utilize its fat reserves as energy, resulting in the release of ketones into the bloodstream.
This process is believed to facilitate weight loss. For beginners, this form of intermittent fasting may be a suitable choice. The fasting window is relatively short; a significant portion of the fasting occurs during sleep, and the individual can consume the same amount of calories each day. Including the period of sleep in the fasting window is the simplest way to achieve the 12-hour fast.
3. 5:2 diet
It is also known as the Fast diet, which involves fasting for 2 days a week while consuming standard amounts of healthy food for the remaining 5 days. On the fasting days, males typically consume 600 calories, and females consume 500 calories. It is common for individuals to schedule their fasting days on separate days of the week, such as Monday and Thursday, and eat regularly on the other days. It is important to note that there is limited research available on the effectiveness of the 5:2 diet.
4. The 16:8 method
Also called as the Leangains diet, this involves fasting for 16 hours a day, followed by an eating window of 8 hours. Males typically fast for 16 hours, while females fast for 14 hours. This method can be beneficial for individuals who have previously attempted a 12-hour fast without experiencing any noticeable advances. As part of this fasting routine, individuals typically conclude their evening meal by 8 p.m. and then abstain from eating until noon the following day, skipping breakfast.
5. Warrior diet
This is an extreme form of intermittent fasting that involves a unique eating pattern. Instead of consuming regular meals throughout the day, individuals following this diet eat very little during a 20-hour fasting window and then have one large meal at night within a 4-hour eating window. This approach may be more suitable for those who have already experimented with other forms of intermittent fasting.
During the 4-hour eating phase, it is important to prioritize the intake of vegetables, proteins, healthy fats, and some carbohydrates.
Consuming such a substantial meal close to bedtime may pose difficulties for some individuals. Moreover, there is a potential risk of inadequate nutrient intake, particularly fiber, which can have negative implications for digestive and immune health, as well as increase the risk of cancer.
6. Alternate day fasting
Alternate-day fasting encompasses various approaches, where individuals fast every other day. While some individuals completely abstain from solid foods on fasting days, others permit themselves up to 500 calories. On feeding days, people often opt to consume unrestricted amounts of food.
It is important to note that alternate-day fasting is an intense form of intermittent fasting and may not be advisable for beginners or individuals with specific medical conditions. Additionally, sustaining this type of fasting in the long run may pose challenges.
Benefits of Intermittent Fasting
Here are several intermittent fasting benefits that have been uncovered through research:
- Intermittent fasting has been found to reduce tissue damage during surgery.
- Young men who fasted for 16 hours experienced fat loss while maintaining muscle mass.
- Intermittent fasting has shown improvements in blood pressure, resting heart rates, and other heart-related numbers.
- Animal studies have indicated that intermittent fasting can avoid obesity. Individuals with type 2 diabetes may also benefit, as research suggests that intermittent fasting can help reduce body weight, fasting glucose, fasting insulin, and leptin levels while reducing insulin resistance and increasing adiponectin levels.
- Since intermittent fasting alters the blood sugar levels, inflammation and insulin, this affects the brain health. It might enhance the development of new nerve cells. Studies have revealed that intermittent fasting can enhance verbal memory in adult humans.
- Even though traditional diet plans and intermittent fasting gained the same results in the weight loss front, intermittent fasting is a better strategy for making individuals stick with the routine for the long term.
- Intermittent fasting can refine conditions such as asthma, arthritis and multiple sclerosis.
- By preparing digestion and balancing the circadian rhythm, intermittent fasting aids individuals in getting better sleep.
Side Effects of Intermittent Fasting
Here are several adverse effects associated with intermittent fasting:
- Digestive problems
- Increased hunger and cravings
- Unpleasant breath odour
- Irritability and other changes in mood
- Fatigue and decreased energy levels
- Headaches and dizziness
- Malnutrition
- Disrupted sleep patterns
Conclusion
Restricting your eating period and intermittently fasting can result in numerous health advantages as long as you stick to a nourishing diet. This method demonstrates efficacy in reducing surplus fat, improving metabolic health, and at the same time optimizing your daily schedule.
