Intermittent Fasting

 What is Intermittent Fasting??

Intermittent fasting is the cycle between the periods of eating and fasting. We can call it a diet that tells us when to eat rather than what to eat. There are several methods of intermittent fasting, all of which splits into days or weeks between fasting and eating periods. You can frankly call it an eat-stop-eat pattern.

Currently, it is one of the most popular health fitness trends in the world. All of us already fast when we are sleeping. Intermittent fasting is only the extension of that fast for a little longer.

BENEFITS OF INTERMITTENT FASTING

Intermittent fasting is not only for weight loss. Besides that it has lots of benefits for our health:

1.The first and the most common benefit is that it helps you lose weight and belly fat: When we are fasting we generally eat fewer meals, usually 2 meals only. Unless you compensate by eating too much during the other meals, you will eat fewer calories than the nonfasting days. Fasting for short time increases your metabolic rate by 3.6 to 14% which will help you burn more calories with just fasting

Simply intermittent fasting increases your calorie out(metabolism) and decreases by calorie intake(fewer meals). According to a review of scientific literature of 2014, intermittent fasting can cause weight loss of 3-8% over 3 -24 weeks.

2. IT CHANGES THE FUNCTION OF GENES, CELLS, AND HORMONES: When we don’t eat for a while, a lot of things happen in our body. For example-blood, the level of insulin drops significantly, which helps fat burning. The blood level of growth hormone increases, which facilitates fat loss and muscle gain with other benefits too. The body induces several cell repair processes.

3.REDUCES INSULIN RESISTANCE AND LOWERS THE RISK OF DIABETES: In one study it is found that intermittent fasting reduces blood sugar by 3-6% and insulin has reduced by 20-31%.so intermittent fasting is highly recommended for the people who are aat a risk of developing type 2 diabetes.

4.REDUCES OXIDATIVE STRESS AND INFLAMMATION IN THE BODY: Several studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. There are also benefits against aging and the development of numerous diseases.

Intermittent fasting is also beneficial for heart health. It also induces various cellular repair processes.it is good for our brain too. Intermittent fasting also helps us extend our lifespan and live longer.

HOW TO FAST??

You can do this fast simply by skipping breakfast or dinner. Since it is the 16/8 hr pattern so we eat for 6 hrs and fast for 16 hrs. You can drink water coffee or a no-calorie drink during the fast but not the food. If you eat by 7pm and fast till 11 am, it will be 16hr and you won't feel so hungry as well. During the fast, you will feel more energetic and less hungry too. but it is not necessary that you have to skip breakfast, if skipping dinner is easy for you then you can go for it.

TIPS AND TRICKS

1.Stay busy

2.Drink plenty of water

3.Drink coffee or tea without sugar

4.Choose nutrient-dense food after the fasting period.

5.Increasing the taste without calories.

6.count your calorie intake.

WHO SHOULDN’T TRY??

Women who are pregnant or trying to be pregnant shouldn’t try fasting because extended fasting may throw off their fasting period. Those who are taking diabetes medication also shouldn’t try this as blood sugar levels may drop too far which can be dangerous. Also, people having eating disorders should not try it.

Know that you may be cranky during fasting periods because low blood sugar can mess with your mood. so you need to have a healthy balanced diet during eating periods. Expect that for the first few weeks you will feel hungry, bloating, cravings, and low energy until your body adjusts.