What does intermittent fasting do to the body?

What's intermittent fasting?

Intermittent fasting refers to an eating style where you avoid eating for a prolonged period of time. This period usually lasts between 12 to 40 hours.

Water, coffee, tea, and other calorieless beverages are permitted during the fast. However, solid foods and calorie-rich drinks are not allowed.

If you eat dinner at 7 p.m. on Monday and then stop eating until 7 p.m. on Tuesday, you have completed a 24-hour fast. Some people prefer to fast from breakfast to lunch or both. The individual will decide what time works best for them.

It can be very difficult to keep a 24-hour fast every day. This is why it is not recommended for beginners. You don't need to fast for 24 hours every day. Many intermittent fasting programs start with shorter fasting periods.

These are five of the most popular ways to add intermittent fasting into your diet.

• Restricted time eating. This involves fasting for at least 12 hours each day and then eating for the rest of the day. The 16/8 method is a popular example. This method allows you to eat up to three meals per day and a 16-hour fast.
• The 5:2 diet requires you to eat as normal for 5 days and reduce your calorie intake by 500-600 for the rest of the week.
• Stop Eat. Stop Eat requires a 24-hour fast at least once a week.
• Alternate day fasting The goal is to fast every second day.
• The Warrior Diet. The Warrior Diet is one of the most popular diets that include intermittent fasting. This involves eating small quantities of raw fruits and veggies during the day, and one large meal at dinner.

Intermittent Fasting: Proposed Health Benefits

There are two reasons why IF can work when it comes to weight loss. Rekha Kumar MD, a specialist on endocrinology and diabetes at Weill Cornell Medicine in New York City's Comprehensive Weight Control Center, says that fasting creates a net calorie deficit. This leads to weight loss.

Dr. Kumar explains that the other concept is more complicated: It may prevent what's known as the "plateau phenomenon".

The famous Biggest Loser study is well-known. Researchers followed up on the participants of the TV series after six years. Despite their initial weight loss, most had regained their weight and their metabolism rates had slowed to the point that they were burning far fewer calories than they would have expected.

Although more research is required to determine IF's safety and effectiveness, there are some benefits. This approach may also prevent metabolic sputtering. Kumar states that most people who attempt diet and exercise to lose weight end up gaining weight. "Hormones that promote weight regain like hunger hormones are kicked into high gear and it is thought that IF may be a means to prevent this metabolic adaptation." The theory is that the normal periods for eating in IF "tricks" your body into losing weight before the plateau occurs.

Is it possible to lose weight? Proponents of this plan believe it is based on anecdotal evidence. Kumar states that IF works for those who are able to adhere to it. Fans of the approach say there is more to IF than a lean body. Lori Shemek Ph.D. is a Dallas nutrition and weight loss expert and author of Fight FATflammation. She explains to clients how IF can improve insulin sensitivity (lowering the risk of developing type 2 diabetes), decrease inflammation and boost longevity by improving the health of your mitochondria (cell energy houses).

The bottom line

Intermittent fasting can be a great way to lose weight, but it is not for everyone.

Individuals who have had or are currently suffering from an eating disorder should not use it. It is not recommended for children, pregnant women, or people with underlying medical conditions.

Intermittent fasting is something you should consider.

You can get the most out of intermittent fasting by eating a wide variety of nutritious whole foods and limiting processed foods.

Also, consult a qualified healthcare professional before you embark on an intermittent fast to make sure it is safe.