The obesity pandemic has generated a cottage industry of weight-loss methods. Fasting is additionally often finished religious or spiritual reasons, including in Islam, Christianity, Judaism and Buddhism.
Among others, Intermittent fasting is becoming highly popular, and it involves alternating periods of high calorie restriction with periods of regular eating. Intermittent fasting proponents say it helps individuals lose weight faster than traditional diets, as well as lowers inflammation and other heart disease risks.
What Is Intermittent Fasting (IF)?
Intermittent fasting (IF) is presently one among the world’s most popular health and fitness trends.
Intermittent fasting (IF) is an eating pattern that alternates between periods of fasting and eating. It does not prescribe which meals to consume, but rather when to take them.
Common intermittent fasting methods include daily 16-hour fasts or twice-weekly 24-hour fasts. Fasting has been a practice since the dawn of mankind. There were no stores, refrigerators, or food accessible all year for ancient hunter-gatherers. Sometimes they couldn’t acquire anything to eat. As a result, humans developed the ability to survive for long periods of time without food.
Intermittent Fasting Methods:
Intermittent fasting can be done in a variety of methods, all of which require dividing the day or week into eating and fasting times.
During fasting phases, you consume extremely little or nothing at all. The following are the primary methods:
The 16/8 rule: Also called Leangains protocol entails missing breakfast and limiting daily meals to 8 hours, such as 1–9 p.m. After that, you fast for 16 hours.
Eat-Stop-Eat: This entails fasting for twenty-four hours once or twice every week , like not eating from dinner at some point to supper subsequently.
The 5:2 diet entails the following steps: This approach involves consuming 500–600 calories on two nonconsecutive days of the week while eating regularly on the other five. All of these methods should result in weight loss by reducing your calorie consumption, as long as you do not compensate by eating much more during the eating intervals.
Many individuals believe that the 16/8 approach is the simplest, most sustainable, and easiest to follow. It’s also the most popular.
Why is Intermittent Fasting the most popular – and successful – diet today, when there are numerous diet and “wellness” plans available?
If you’ve ever been on a diet and let’s be honest, most of us have, right?, consider why you gave up. Perhaps you didn’t enjoy the cuisine or had to purchase costly supplements. Perhaps the restrictions were simply too complicated, and the diet was either dominating or wrecking your life. Intermittent Fasting, on the other hand, has relatively few restrictions and costs nothing.
It is simple and inexpensive:
Simple: Eat on some days/times and don’t eat (or eat a lot less) on the rest of the days/times. That is all there is to it. Eat. Don’t consume anything. Eat. (Repeat)
Cheap: You have everything you need to start Intermittent Fasting if you have a calendar and a watch (or other time-keeping device).
It’s easier than following a diet or hotel plan:
The notion is that anyone with any dietary choice or limitation may simply begin an intermittent fasting regimen without changing what they consume. You don’t have to measure, document, or track calories/macros/carbs when doing Intermittent Fasting . This is a HUGE advantage for anyone who is tired of diets that need the time commitment of a part-time job to follow.
Weight loss that works:
Intermittent fasting lost at least as much (and occasionally more) weight in a given time period as standard, low-calorie diets. May Allow You to Live a Longer Life When we fast, our bodies eliminate damaged cells (autophagy), leaving only healthy ones. Proponents of IF believe that this “switching” process improves longevity.
Safety and adverse reactions:
The most common negative effect of intermittent fasting is hunger. You may also feel tired and your brain may not function as well as it used to. This may just be temporary, as it may take some time for your body to adjust to the new food pattern. If you have a medical issue, consult your doctor or nutritionist before beginning intermittent fasting.
- This is especially crucial if you suffer from diabetes.
- Have issues with blood sugar control.
- Have a low blood pressure reading.
- Take your medicines.
- They are underweight.
- Have an eating disorder history.
- You are a lady who is attempting to conceive.
- You have a history of amenorrhea.
However, intermittent fasting has a high level of safety. If you are healthy and well-nourished generally, there is nothing harmful about not eating for a period.
This Fasting is often described as an eating plan of action, but let’s be honest: it’s a diet. Fasting has the overall effect of decreasing calorie and food consumption. Because of its simplicity, low cost, and short-term success, Intermittent Fasting will be a top option of diets for as long as millions of people want to lose weight.
Stay Happy and Healthy:-))