Intermittent Fasting

Introduction: What is Intermittent Fasting and How Does it Work?

Intermittent fasting is proved to be one of the best way to reduce body weight and stay healthy.

It involves periods of fasting for specific hours followed by eating during the rest of the day.

During these fasting periods, one may consume only water and other non-caloric beverages.

Scientific Research has shown that intermittent fasting can help to reduce body fat, improve metabolic health and increase longevity.

The Health Benefits of Intermittent Fasting

There are many health benefits of intermittent fasting which includes

1.) weight loss,

2.) cure for chronic diseases (skin allergies)

3.) stimulates hair growth & reduces hair fall.

4.) Avoids constipation & improves digestion

5.) Boosts Immunity

Intermittent Fasting Tips & Tricks For Long-Term Success

The time period between two meal should be more. Increase the number of hours will ensure better results.

One good way is to stop eating after 6 pm in the evening and continue till early morning 6 - 7 Am. This is definitely help in weight loss, good sleep & much more.

What Are the Different Types of Intermittent Fasting?

16:8 Hour Technique: This involves fasting for 16 hrs and consuming all of your daily calories during an 8 hour window.

The 5:2 diet: This involves eating normally for 5 days a week and restricting calorie intake to 400-500 calories for the remaining 2 non-consecutive days.

The Eat-Skip-Eat method: This involves fasting for a full day, once a week.

The Alternate-Day Fasting method: Alternating between days of eating normally and days of calorie restriction, fasting or very low calorie intake.

Meal Skipping: This involves skipping one or more meals during the day, usually breakfast or lunch, with the intention of reducing overall calorie intake.

The King Diet: This involves eating one large meal at night and avoiding food during the day.

Practical Considerations When Starting an Intermittent Fasting

"Eat only when you are hungry". The best way to decide when to eat and when to skip a meal is based on the hunger level. If you feel that you are not so

hungry, then try to skip a meal or compensate with fluids alone. Also one should ensure that we don't fast when we are hungry that will increase the acidity in stomach.

Sample Schedule:

Day1: Have usual breakfast & lunch but skip dinner.

Day2: Have early breakfast if you are hungry otherwise continue the same process as Day1.

Day3: If you become little hungry in the late evening, try to have only liquid foods.

Continue the above schedule and once your body adapts to the above method , you can regularly skip dinner and have only 2 meals a day.

In the initial days, you may feel slight variation in the energy levels but as days goes by you will feel more energetic and will be able to do more work than usual.

Disadvantages of Intermittent fasting

As any other dieting methods, there are some potential downsides to intermittent fasting that you must be aware of:

Social isolation: Intermittent fasting may make it difficult to participate in social activities that revolve around food, such as meals with family and friends.

Hunger and cravings: Some people may find it difficult to stick to a fasting schedule, especially in the early stages, due to feelings of hunger and cravings.

Low energy levels: Fasting can lead to low energy levels, especially in the afternoon when the body is used to having a meal. This can affect productivity and mood.

Lack of nutrient-rich foods: Skipping meals can lead to overeating and making poor food choices during the eating window. It may also lead to an insufficient intake of important nutrients.

Metabolism slowdown: Fasting for extended periods of time may lead to a temporary slowdown in metabolism as the body adapts to the calorie restriction.

Hormonal imbalance: Intermittent fasting may cause hormonal imbalances in some people, particularly for women, due to the effect of calorie restriction on hormones like leptin and ghrelin.

Health condition: Intermittent fasting may not be appropriate for certain people, such as pregnant women, people with diabetes or other medical conditions that require frequent meals.

Happy Dieting!!!