Intermittent fasting (IF) is a common nutritional technique that involves cycling between eating and fasting intervals. In other words, Intermittent fasting only considers when to eat rather then what to eat. This method has gained popularity due to its ability to help in weight loss, among other advantages. According to research, fasting for a set number of hours per day or eating only one meal a couple of days per week may have health benefits.
Mark Mattson, a neurologist at Johns Hopkins, has been researching intermittent fasting for 25 years. He claims that our bodies have evolved to be able to survive without food for many hours, days, or even weeks.
Does intermittent fasting (IF) work for weight loss?
Intermittent fasting have so many beneficial effects in our body including weight loss. There are lot of questions in our mind regarding weight loss through IF; like, how does fasting help us to lose weight? Is fasting the fastest way to lose weight?
When you fast, your body uses its fat stores for energy, which might contribute to weight loss over time. Further, intermittent fasting reduce the calories consumption by reducing the amount of time you have to eat each day. It is crucial to remember, however, that weight loss with IF is not guaranteed, and outcomes may vary based on individual characteristics such as age, gender, activity level, and dietary habits. It’s also vital to consume a balanced and nutritious diet throughout your eating intervals, rather than compensating for fasting periods by eating too many calories or eating harmful foods.
How good is intermittent fasting for our health?
Intermittent fasting is one of the most convenient way of fasting that you can easily fit it with your lifestyle. There are lot of researches shows that fasting can be beneficial for human health. Some of the benefits are listed below;
- Weight loss
- Good for our brain health
- Lower cholesterol level
- Control blood pressure issues
- Good for age related diseases
- Improve blood sugar
- Reduce inflammation like Arthritis, Asthma, Stroke, etc.
- Improve heart health
Types of intermittent fasting
There are different forms of intermittent fasting. Some of them are listed below;
1. Time-restricted eating
The 16/8 or 14/10 technique of eating is another name for time-restricted eating. Time-restricted fasting is a type of fasting where people eat for a certain number of hours and then refrain from eating for that same number of hours. Using the 16/8 approach, one can fast for 16 hours each day and then eat for the final 8 hours. Similar to the 14/8 approach, the 14/10 method allows one to eat throughout the day between 10 and 14 hours. Because to the fact that the majority of people already fast while they sleep, this type of intermittent fasting is quite common. This kind of fasting is a safer option for many people who wish to try intermittent fasting for the first time.
2. The twice-a-week method (5:2 method)
This type of method includes normal and healthy eating for five days of the week and consuming only 500 or 600 calories for the remaining two consecutive days of the week.
3. Alternate day fasting
4. The 24-hour fasting or extended fasting
This kind of fasting involves going without food for at least 24 hours. Those who practice this sort of fasting typically skip breakfast or lunch in favor of another meal. Just once or twice a week you may engage in this kind of fasting. The human body might be harmed by it. A person who practices intermittent fasting could feel lightheaded, worn out, or have a terrible headache.