What intermittent fasting is?
In short, intermittent fasting is a diet that reduces the amount of food you eat and adjusts the time. You should normally eat 3 or more meals a day. But during intermittent fasting, its number is reduced.
This will help you to lose weight and repair your overall body and mind. This is one of the best ways to cleanse your body.
How intermittent fasting works?
You need high levels of energy to keep your body healthy and refreshed. The good foods you eat turn into energy. The average duration of intermittent fasting is 12 hours to 24 hours.
Therefore, when you do not eat for so long, your body will not be able to produce enough energy.
So what happens when you do intermittent fasting is that your body produces energy by using the fat that has accumulated in your body.
This will help you to get rid of large amounts of bad cholesterol in your body. So, you will get a very healthy long life.
Are intermittent fasting good?
Yes, intermittent fasting is a very good diet. That is because overeating is said to be the main cause of most diseases.
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The root causes of blood pressure, blood pressure, and blood cholesterol are said to be overeating and bad eating habits.
But for someone who is intermittent fasting, it is for a good diet that he is most focused. It’s more natural foods that contain a lot of fiber.
So you can keep your heart healthy. Also, processed foods should be avoided during intermittent fasting. So in every sense, intermittent fasting is much better for your body.
However, not only intermittent fasting whatever diet you intend to start, but it is also a good idea to consult a doctor or physician first. You should make sure that you have any medical conditions that do not allow intermittent fasting.
How should I start my intermittent fasting?
There are 3 main types of intermittent fasting. You can choose any method you want. But remember, it is a good idea to seek the advice of a physician before you start fasting.
So let’s get into the 3 types of intermittent fasting.
1- Alternative Day Fasting
Alternative Day Fasting is the practice of fasting on alternate days. That means fasting on Monday, Eat normally on Tuesday, fasting on Thursday, and so on.
This type of diet is called’ alternative day fasting. It’s an intense method but, it’s a way for beginners to follow.
How to do: Eat much fewer calories than you normally would on the days you fast. The best amount is 500 calories if you are a woman and 600 calories if you are a man.
On normal days you can eat as much as you like. But if you intend to lose weight with this fasting, then of course it is better to put small restrictions on your normal days as well.
Of course, be sure to eat foods that are high in carbohydrates and protein during your fast. Carbohydrates give your body energy and, protein helps to quench your hunger.
Try to minimize fatty, sugary, and fast foods on diet and normal days.
Benefits of Alternate Day Fasting
- Lose more fats
- Create ketones in your body
- Food addiction will decrease
- Lowe thyroid hormone and maintain high thyroid function
- Increase metabolic flexibility
2- 16/8 Method of Intermittent Fasting
16/8 is another method of intermittent fasting. This fasting is easier to start and maintain than another fasting. This is also known as Time Restricted Eating. That is, it is a time-bound diet.
How to do: The 16/8 method of fasting is the practice of eating 8 hours a day and fasting for the next 16 hours. For example, if you plan to eat between 9 am and 5 pm, fast the next 16 hours until 9 am the next day.
This is how the 16/8 method of intermittent fasting should be done.
But as mentioned in the alternative day fasting method, if you are fasting for weight loss, you should eat more fruits and vegetables, whole grains, healthy fats, and protein-rich foods in the 8 hours of eating.
The benefits of 16/8 fasting same as all types of intermittent fasting.
3- 5:2 Intermittent Fasting Diet
This is the third method of intermittent fasting. Unlike other intermittent fasting diets, this includes eating normally 5 days a week and dieting the remaining 2 days.
How to do: Eat normally for the first 3 days, fast the next day, eat normally for the next 2 days, and fast the next day. This is how 5: 2 intermittent fasting should be done.
Eat only 25% of the food you normally eat on fast days. You can include any healthy food in this fast. Avoid processed foods and high-sugar foods.
5:2 Intermittent Fasting Benefits
- Lower Cholesterol
- Lower Blood Pressure
- Regulation of Blood Sugar Level
- Weight Loss
- Improve Mental Clarity
- Improve Mental Focus
- Improve Concentration
Intermittent fasting benefits
Intermittent fasting gives you a lot of mental and physical health benefits. The following are some of the most important of them and the benefits of intermittent fasting that you may like a lot.
Weight loss is one of the major benefits of intermittent fasting. Because; one of the things that most people want is to lose excess body weight.
As I said above, when you do not eat for hours, your body uses your body fat to produce energy. So if you are constantly intermittent fasting you can lose weight.
Increases the Number of Good Bacteria
It is said that there are trillions of bacteria in the human body. Of course, these are also in your body. However, not all of these are causes of disease.
There are good and bad bacteria. Bad bacteria are the cause of diseases. But good bacteria are an integral part of a healthy body.
Probiotics are good bacteria. Probiotics are one of the most beneficial bacteria to improve the health of your gut. This type of good bacteria is most produced in your body when you are fasting.
Therefore, increasing the production of good bacteria in your body is another benefit that you get through intermittent fasting.
Helps to Improve Your Sleep
Sleep deprivation is one of the first problems that people who are doing intermittent fasting for the first time.
But intermittent fasting is something that can help you get a good deep and enjoyable sleep. Then why is this happening? I will tell.
Anyone who has started intermittent fasting may have some difficulty getting sleep for the first day or two. Because, by intermittent fasting, you are making huge changes in your normal life.
So it’s completely normal. This is caused by a change in your normal diet. But if you are doing intermittent fasting for about a week, you will start getting a very pleasant sleep.
Brings Discipline to Your Diet
Undisciplined eating habits are said to be the main cause of most of the diseases that come to you. The main thing here is intermittent fasting is to adjust the amount and timing of your meals.
Therefore, by intermittent fasting, you can bring discipline into your life and thereby make your life healthier.
Improve Your Brain Health and Function
Fasting is a challenge for your brain. That is, you challenge your brain on how to survive without food. So, when you do not eat for hours, your brain starts to respond.
As part of this, your brain will begin to produce adaptive stress response pathways.
Stress can destroy many cells in your brain. Adaptive stress response pathways help to restore such damaged brain cells. These help your brain to fight stress.
Intermittent fasting produces protein for your brain. The proteins thus produced are called neurotrophic factors. These help in the growth of your neurons and increase their connection.
Therefore, this is another of the greatest benefits you can get from intermittent fasting.
Intermission Fasting Clean Your Body
As a human being, your liver, kidneys, and lungs are constantly cleaning your body. In addition, intermittent fasting is a way for you to cleanse your body.
You may be a person who eats without proper timing. As such, you may be the person who eats a lot of junk foods. So, intermittent fasting is the best way you can cleanse your body.
By eating the right foods at the right time and controlling your diet, you can improve the health and function of your internal organs and thereby cleanse your body.
Reduction of inflammation is another health benefit of intermittent fasting. Intermittent fasting reduces your insulin resistance, weight loss, and body fat reduction.
All of these can cause inflammation. Therefore, it will protect your body from inflammation.
Is intermittent fasting sustainable?
Intermittent fasting is sustainable in the experiences of many people at the end of my research. Intermittent fasting does not appear to have any side effects.
However, if you intend to continue with this you should seek the advice of a physician first.
Can I drink during intermittent fasting?
Yes, you must drink water. You can drink not only water but also any zero-calorie drinks. No matter what diet you follow, water is essential. Because 75% of your body is water.
Also, drinking drinks while following intermittent fasting can help you to satisfy your hunger. So don’t forget or avoid drinking water or anything that zero-calorie. Keep your body hydrated.
Why intermittent fasting is not for everyone?
Intermittent fasting is a very good diet. But not all people can follow it.
This is because if you are a diabetes patient or taking medication for any serious diseases like heart disease and high blood pressure, then of course you should start intermittent fasting only after consulting your doctor.
If not, you will do more harm than good.
Is it ok to intermittent fast every day?
It is up to you. You can fast intermittent every day if you want. Some people do it two days a week. Others fast 3 days a week and some fast every day of the week. You can choose any method according to your preference.
If you decide to do intermittent fasting daily, the best option for you is 16/8 hours intermittent fasting. If so, this may not seem like a burden to you.
One of the things you need to pay attention to while fasting every day is the food you eat. If you opt for 16/8 hours intermittent fasting you will only have to eat 8 hours a day.
Therefore, at that time you should eat the most nutritious foods.
Even if you are fast, it is very important to get the nutrients your body needs. Or you may have bad, not good, with this fasting.
The bottom line
Intermittent fasting is one of the best diets in the world. This is something that a lot of people do to get different types of mental and physical health.
In this blog I have covered in detail what is intermittent fasting, how can you start intermittent fasting, what are the different types of intermittent fasting and what are the benefits of intermittent fasting.
So by reading this in its entirety you will come to clarity about it. I think this blog is very useful for you. If so, be sure to share it with your friends.