What is intermittent fasting
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. There are several different methods of intermittent fasting, each of which divides the day or week into periods of fasting and periods of food. By the way, during intermittent fasting, it does not matter what you will eat and when you will do it. Each of us already “fasts” every day – while sleeping. Intermittent fasting, we slightly extend this natural daily period of refusal of food.
For example, if we skip breakfast, eat lunch for the first time, and last time at 20.00, we will extend fasting until 16 hours, and we will fit all meals in an 8-hour window. This is the most popular formula for short-term fasting – 16/8.
Types of Intermittent Fasting
· Method 16/8: Fast for 16 hours every day. For example, eat only from noon and finish no later than 20.00
· Eat-Stop-Eat: Once or twice a week, fast from lunch on the first day until lunch the next day. You will receive a 24- hour post.
· Diet 5/2: Choose any two days a week and eat 500-600 calories these days.
Whichever method you choose, significantly restricting the periods during which you eat can make your body a little confused and cause all kinds of side effects. Intermittent fasting is not for everyone – for example, people who have had an eating disorder before should avoid this practice. It is important to understand what you are getting into, before starting a new diet or changing your eating habits.
“It’s too early to say that fasting is a magic pill. But we can observe the positive effects of it now. So you can try.”
The health benefits of Intermittent fasting
Intermittent fasting is one of the diets most popular at the moment. It is probably its simplicity that will have won over its many followers: no need to measure your portions or get shakes or count your calories. All you have to do is not eat for a certain number of hours.
Fasting is an ancient common practice since it has been part of certain spiritual practices for millennia. But modern science has confirmed that there are many good reasons for fasting, some of which are as follows:
Your gut health could be better
Many followers of intermittent fasting note that they have better gut health. Fasting gives your intestines the chance to rest and start again since your digestive system does not have to manage uncomfortable effects such as gas, diarrhoea or bloating.
Each time you fast, you give your body a break, during which it doesn’t have to metabolize what you just ate.
You could reduce your risk of developing chronic diseases
Intermittent fasting has been associated with lower risks of chronic diseases such as diabetes and cardiovascular disease. this is because fasting reduces inflammation – and reducing inflammation helps the body fight many chronic inflammatory diseases, such as diabetes, heart problems, cancer, and inflammatory bowel disease. This is one of the main reasons why those who practise intermittent fasting could live longer and healthier lives.
Your heart could be healthier
Intermittent fasting can help lower blood pressure, cholesterol, and triglycerides, fats whose presence in our blood is associated with heart disease – if you do lose weight during your gait.
Better immune system
Not only does fasting burn fatter, but toxins stored in body fat are also released, resulting in one of the most natural ways possible to detoxify your body. Starvation also causes the body to start conserving energy in every possible way. One of the things our bodies do to conserve energy is to get rid of unnecessary immune cells, including all damaged cells. This forces the immune system to function better by getting rid of non-functioning cells and replacing them with healthy cells.
Improved cognitive function :
Fasting forces the body to burn ketones instead of sugars. Ketones are the brain’s favourite fuel source because they stimulate a protein called brain-derived neurotrophic factor (BDNF) that promotes memory and regeneration. Your brain just works better with higher amounts of BDNF.
Many other benefits include :
Reduced inflammation, which is the underlying cause of many of the common aches and pains that people experience. Fasting does this by zapping free radicals that can damage DNA, which is commonly known as oxidative stress. Fasting can also reduce your risk of heart disease and Alzheimer’s disease, as well as prevent cancer.
It is important to keep in mind that intermittent fasting can have many health benefits, but it is important to know the difference between healthy fasting and unhealthy habits. Starving your body completely for long periods of time can lead to malnutrition, and malnutrition can lead to a number of problems.
Always make sure you stay well hydrated, and keep in mind that while your body can get the nutrients it needs to survive, it can’t do it forever.
Should some people be particularly careful when practising fasting, or even avoiding it altogether?
Intermittent fasting is suitable for most people, but if you are prone to hypoglycemia or diabetes, you should be especially careful.
People with chronic stress (adrenal fatigue) or suffering from cortisol level disturbances should avoid fasting, as should pregnant and lactating women.