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Intermittent fasting is not a diet but a timed approach to eating. Unlike a dietary plan which restricts the calorie intake, intermittent fasting does not specify what a person should take or avoid. Though intermittent fasting has several health benefits, it may not be suitable for everyone.
Before getting into the details, let’s know what intermittent fasting is?
Intermittent fasting is a way of scheduling your meals- it doesn’t change WHAT you eat, but it changes WHEN you eat. Why does it matter when we eat?
Well, it plays a significant role in maintaining overall health, especially when you wish to lose excess body fat. It’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing. Intermittent fasting is an excellent way to keep muscle mass while getting lean.
How does intermittent fasting work?
The body uses stored glucose and begins to break down fat to get energy. You enter into a ‘fasting state’ 8-10 hours after your last meal. After 12 to 14 hours, the body begins to break down fat to get energy as the glucose reserves have been depleted. All this, in turn, slowly causes fat and weight loss.
What are the benefits of intermittent fasting?
Intermittent fasting expands your limits and boosts your performance in various ways. Here are some powerful benefits of intermittent fasting:
- Boosts weight loss
- Increases energy
- Promotes cellular repair
- Reduces insulin resistance and protects against diabetes.
- Lowers bad cholesterol
- Promotes longevity
- Protects against diseases such as Alzheimer’s and Parkinson’s
- Improves memory and boosts brain function
- Makes cells more resilient
6 Popular ways to do Intermittent Fasting
There are several different types/methods of intermittent fasting; all of them can be effective, but which one fits best depends on the individual.
1. The 16/8 method– The 16/8 Method involves fasting every day for 14-16 hours and restricting your daily “eating window” to 8-10 hours.
2. The 5:2 Diet– The 5:2 diet involves eating normally 5 days of the week while restricting calories to 500-600 on two days of the week.
3. Eat-Stop-Eat– This diet includes a 24-hour fast, either once or twice per week. By fasting from dinner one day, to dinner the next, this amounts to a 24-hour fast. You can also fast from breakfast to breakfast, or lunch to lunch. The result is the same.
4. Alternate-Day Fasting– this means fasting every other day. His type of fasting seems rather extreme, hence not recommended for beginners.
5. The Warrior Diet- Fast during the day, eat a huge meal at night. This type involves eating small amounts of raw fruits and vegetables during the day, then eating one huge meal at night.
6. Spontaneous Meal Skipping- Skip meals when convenient. This type simply involves skipping meals from time to time, when you don’t feel hungry or are too busy to cook and eat.
Few important Tips- Dos and Don’ts
Many people claim greater results with some of these methods. Having said that, if you are already happy with your health and don’t see any room for further improvement, then ignore all these diet plans.
Intermittent fasting is not for everyone; it is just another tool that can be useful for some people.
Some believe that it is not as beneficial for women as men and a poor choice for people with eating disorders- which is not true, it’s just a myth.
If you are planning to take up this diet, keep in mind that you need to eat healthy as well.
It is not possible to lose weight and get expected results if you binge on junk foods on eating days.
Don’t drink artificially sweetened beverages or zero-calorie soda.
Eat low carb and calorie restriction food.
Drink water to stay hydrated.
Out of these 6 types of intermittent fasting, which would you pick? Share your comments.
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