Intermittent fasting is currently one of the most popular health and fitness trends. People are using it to lose weight, improve health and simplify their healthy lifestyle.
IF is a term for an eating pattern that cycles between periods of fasting and eating. It is not a "diet" in the conventional sense, it is more accurately described as an "eating pattern."
These are the most popular methods:
- The 16/8 Method: Also called the Leangains, it involves skipping breakfast and restricting your daily eating period to 8 hours, for example from 1 pm to 9 pm. Then you "fast" for 16 hours in between.
- Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
- The 5:2 Diet: On two non-consecutive days of the week, only eat 500-600 calories. Eat normally the other 5 days.
People have really been fasting all through advancement. In some cases it was done on the grounds that nourishment was not accessible, and it has likewise been a piece of significant religion. When you consider it, our precursors didn't have stores or sustenance accessible year-round. Now and again they couldn't discover anything to eat, and their bodies developed to have the capacity to work without sustenance for broadened time frames.
What Is Fasting?
When you eat food, it gets broken down into various molecules that your cells can use. These molecules are released into your blood. Insulin is released as well, and its job is to shuttle the nutrients into the cells. Depending on how much food you eat in a meal, your insulin levels can remain elevated for several hours (from 3 – 6 and more).
At the point when your body is processing and retaining what you've eaten, it's in an "encouraged" or "post prandial" state. When it has got done with preparing and engrossing the dinner, insulin levels drop to a "base" low (or "gauge") level, and your body enters a "fasted" or "post absorptive" state.
Every day your body moves between “fed” and “fasted” states, and the purpose of intermittent fasting is to extend the amount of time spent fasting.
The Benefits of Intermittent Fasting
1. Promotes Weight Loss
One of the major intermittent fasting benefits is its ability to rev up fat burning and help the pounds slide off. In fact, many people prefer intermittent fasting to traditional diets because it doesn’t require you to meticulously measure your foods and track the calories and grams consumed.
2. Improves Blood Sugar
When you eat, carbohydrates are broken down into glucose (sugar) in your bloodstream. A hormone called insulin is responsible for transporting the glucose out of the bloodstream and into the cells where it can be used up as energy.
3. Keeps Your Heart Healthy
One of the most impressive intermittent fasting benefits is its favorable effect on heart health. Studies show that intermittent fasting can help keep your heart healthy by lowering certain heart disease risk factors.
4. Reduces Inflammation
Inflammation is a normal immune response to injury. Chronic inflammation, on the other hand, can lead to chronic disease. Some research has even linked inflammation to conditions like heart disease, diabetes, obesity and cancer.
5. Protects Your Brain
In addition to keeping your heart healthy and warding off disease, some studies have found that intermittent fasting could also protect the health of your brain.
One animal study showed that intermittent fasting enhanced cognitive function and protected against changes in memory and learning function compared to a control group.
6. Decreases Hunger
Leptin, also known as the satiety hormone, is a hormone produced by the fat cells that helps signal when it’s time to stop eating. Your leptin levels drop when you’re hungry and increase when you’re feeling full.
For example, fasting triggers a physiological process known as “autophagy,” which deals with the destruction of cells in the body. Autophagy plays a crucial role in maintaining muscle mass and neutralizing some of the degenerative aspects of aging. In fact, it’s the primary mechanism behind the anti-aging effects of calorie restriction.
Eating healthy is simple, but it can be incredibly hard to stick to.
One of the fundamental snags is all the work required to get ready for and cook sound dinners. On the off chance that you do discontinuous fasting, this gets less demanding in light of the fact that you don't have to plan, concoct or clean after the same number of dinners as previously. Discontinuous fasting is in reality extremely famous among the "life hacking" swarm since it enhances your wellbeing while at the same time disentangling your life in the meantime.
The most straightforward approach to fuse fasting into your eating regimen is to permit your hunger and calendar direct when you eat. For example, in the event that you wake up and you're not eager, you don't need to have breakfast for it. Hold up until you're ravenous. Or on the other hand on the off chance that you get yourself stuck in a circumstance where the main nourishment accessible is something you truly would prefer not to eat, skirt the dinner and make up the calories/macros later.
The Bottom Line
Studies show that when calorie deficits are matched, people lose weight equally well on a traditional diet as an intermittent fasting protocol. That said, just because intermittent fasting confers no metabolic benefits doesn’t mean it can’t help you in other ways.
If you’re a healthy adult that exercises regularly, whether you should do intermittent fasting boils down to how you like to eat and what best fits your lifestyle. If you get too hungry to comfortably fast for long periods. Find a meal frequency that works for you.