Intermittent fasting is probably something you have heard about if you’re seeking an easy method to improve your health or shed weight. This is different to the traditional diet which instructs on what you can eat, this is about when to eat. It has become one of the world’s most popular wellness trends in no time. But is intermittent fasting right for you?
With this complete beginners guide, you’ll learn about intermittent fasting, the most popular fasting plans, its primary health benefits, and how to determine if intermittent fasting is right for you.
Intermittent Fasting – What is it?
Intermittent fasting is an eating regimen that involves alternating between eating and fasting. You don’t eliminate certain foods or keep track of every calorie you consume, you just limit the time of day that you eat.
Fasting hours are the time in which you don’t eat or drink anything with calories in it. Water, black coffee and plain green or herbal teas are okay to drink. Between the eating window times you have a normal well-balanced diet.
The popular intermittent fasting methods are all explored
Fasting has no one single correct way. There are a number of schedules available, so you can select the one that matches your daily schedule.
- The 16/8 Fasting Method: This is the most popular method for beginners. Eating window of 8 hours and fast for 16 hours a day (eating from 12 pm to 8 pm, for instance).
- On the 5:2 Diet: You have 5 days of the week where you take in the food just as usual. For the other two non-consecutive days, you cut down on your calorie consumption to approximately 500-600 calories.
- Eat-Stop-Eat: This is a complete 24 hour fast, performed once or twice a week, e.g. today (Tuesday) between dinner and dinner the following day (Wednesday).
- Alternate day fasting: You alternate between days of eating and days of fasting. There are some differences that permit a little dose of calories on fasting days.
Intermittent fasting’s health benefits
There are many reasons for people to fast. The studies reveal that there are some expected health benefits of switching to a different eating pattern:
Weight Loss and Fat Loss
With a smaller eating window, you’ll naturally eat less food and calories. Another effect of fasting is to reduce insulin levels, so that your body can burn fat stored in fat cells more readily.
Improved digestion and gut
Taking a break for 12 to 16 hours gives your digestive system a rest so your stomach and intestines can repair and rebuild, helping to decrease bloating and make for better digestion.
Improved Mental Focus
A lot of individuals say that they feel clearer and more concentrated throughout their fasting period. If you’re not working on digesting a big meal, your body can put that energy to work on your brain.
Simpler Daily Routine
By fasting you eliminate the time you spend on preparing breakfast and late night snacks and the clean up. It simplifies the process of eating for the day.
How to Get Started Safely?
If you are new to fasting, begin slowly to allow your body to get used to it.
- Try an overnight 12-hour fast first: Fasting for the initial 12 hours starting at 8:00 PM and ending at 8:00 AM. This is a simple method to develop the habit.
- Gradually lengthen your window: When a 12 hour window seems like nothing too difficult, work up to a longer window, such as 14 or 16 hours.
- Stay hydrated: Drink lots of water during the day, particularly during the fasting times. Headaches and fatigue may be related to dehydration.
- Eat nutritious foods: If the time comes for food, go for lean protein, whole grains, healthy fats and vegetables rather than junk food.
Intermittent Fasting: Who Should Avoid it?
Fasting is good for most adults, but not for everyone. If you: don’t want to try intermittent fasting, or consult your doctor before doing so.
- A pregnant woman or a woman who is breastfeeding.
- Have a history of eating disorders.
- Is under the age of 18.
- Have diabetes or take medications that require food.
Follow your body’s guidance. If you experience dizziness, unusual weakness or feeling unwell, break the fast and seek medical advice. For more latest updates, follow Trend Times News.