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Introduction To Intermittent Fasting
Intermittent fasting is one of the most popular weight-loss related trends of 2022. Whether it's in the news or on social media, it has been getting a lot of press lately. Although fasting is a legitimate way to lose weight. It is considered more of a lifestyle change than a diet. While it's still relatively new, it's gaining a lot of momentum from celebrities and the general public.
The most common reason people try intermittent fasting is weight loss. It makes you eat less food, which leads to less caloric intake. While a regular diet will focus on what to eat, intermittent fasting is more about timing and when to eat. In this article, we will look at the current research, benefits and possible side effects.
Three Types of Intermittent Fasting
- Time restricted fasting
- Time-restricted method where you eat during a specific time every day. Popular examples are the 14:10 diet and the 16:8 diet. Where-as you fast for 14hrs and eat during the remaining 10.
- Alternate-Day fasting
- This method consists of eating one day and fasting the following day. This will allow you to eat three of seven days of the week.
- Periodic fasting
- Periodic method is a more severe form of fasting. It's a longer timeframe of at least 48 hours, possibly with only water.
What else can help the fat burning process?
Most of your attention should be on eating a healthier diet, and not just your fasting days. Try to remove junk food from your kitchen and instead focus on nutrient rich foods like whole grains that digest slowly, healthier fats, and protein preferably from vegan sources
To aid in the amount of weight you burn off, try to reduce your calories during the hours you can eat. Try to implement some resistance training to your routine to help you burn more calories.
Intermittent fasting is safe for many people, but it's not for everyone. Restricting meals may not be the best way to manage your weight if you are pregnant. If you have kidney related issues, gastro- intestinal issues, diabetes or any other medical issues. What's great about fasting is that you can go at your own pace but please talk with your doctor before starting any type of intermittent fasting routine.
Should Women Fast the Same Way as Men?
As a general rule, women should take a less extreme approach to fasting than men. This can involve shorter fasting cycles and less days to complete. It is also recommended to eat fewer calories as well during the fasting period. It is also recommended that women fast 14–15 hours at a time because they seem to have better results with shorter fasts.
3 Types of Intermittent fasting specifically designed for women:
1."Crescendo Method" entails not eating for 12–16 hours, from two to three days a week. Fasting days should be every second day and followed evenly over the week Example: Monday, Wednesday, and Friday.
2."5:2 Diet" is about reducing calories about 25% of your normal eating habits, which is equivalent to about 500 calories. Two days a week and eat as usual the remaining five days. Allow one day between the fasting days.
3."Modified Alternate-Day" consists of fasting every other day but eating “regularly” on non-fast days. You can consume 20–25% of your typical calorie intake, which is about 500 calories on a fasting day.
What is Autophagy and why is it important?
The process of autophagy is a process that is reached through intermittent fasting. It is the state at which your body starts to remove damaged cells and consumes its own tissue. It's referred to as weight-loss through internal fat burning. The benefits will also increase with the longer the time-frame. It also prevents accumulation of damaged proteins, which may induce neurodegenerative diseases.
Other Benefits Include
- Increase Metabolism, Lean muscle
- Improve Heart health
- Lower Cholesterol
- Reduce Inflammation
- Increased Fat Loss
- Promotes Autophagy
- Less Sugar cravings
- Improved Concentration
- Less Inflammation
Pros and Cons of Fasting
- Intermittent fasting promotes and improves your biology.
- Lowers your risk of many common diseases and it improves the brain functionality.
- Intermittent fasting also improved blood pressure and resting heart rates. 3.
- Improvement of physical performance.
- More energy while fasting with a much better quality of sleep
- Intermittent fasting requires a lot of strictness, restraint, and scheduling.
- You will feel hungry and have trouble sticking with the 12- 16 hour fast.
- It can also affect your mood as a possible side effect.
- Headaches are a possibility and lightheadedness.
- De-hydration can be another common side effect. Stay hydrated by drinking plenty of water.
- You might have some digestion issues, choose nutrient-rich foods that are high in fiber to help with this.
Top 5 Most Common Questions
Here are the top 5 most common questions on intermittent fasting
1.Question: Will the hunger pains go away?
Answer: Yes, as your body gets accustomed to going from sugar to fat it will be much easier to manage.
2.Question: Is it ok to skip breakfast?
Answer: Yes! Most breakfasts are loaded with sugar and bad carbs which are un-healthy .
3.Question: Can you drink during fasting?
Answer: Yes? You can drink water, black coffee, teas and bone broth.
4.Question: Does intermittent fasting affect hormones?
Answer: Yes! It actually increases your hormones which help you lose weight and gain muscle.
5.Question: Can you work out during fasting?
Answer: Yes! It is better to do it at the start of your fasting instead of the end.
Intermittent fasting can be a great way to reset and recharge your system. It will give you more energy without feeling weak or tired. It has been proven through multiple studies of its's effectiveness and is a great addition to your daily and weekly weight-loss routine. There is definitely more to this process than meets the eye, and with the help of science it will help you achieve great results.
This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.