Humans have actually been fasting for about thousands of years ago. Sometimes it was done out of necessity when there simply was not any food to eat and some others were done fasting for religious reasons. Actually, there is nothing unnatural and harmful about fasting and our body is well equipped to handle this fasting period of not eating. There are many intermittent fasting tips on facebook and reddit. But what is the science behind it? Let’s dig deeper.
On the other hand, Intermittent fasting, known as intermittent energy restriction, is one of the most popular health and fitness trends nowadays. Many people do intermittent fasting in order to lose weight because it is a very simple and effective way to restrict calories and burn fat. Intermittent Fasting from time to time can give some very impressive health benefits. It is an effective way to lose weight and improve metabolic health and simplify your life at the same time.
What Is Intermittent Fasting?
Intermittent fasting is a pattern of eating where you change between periods of eating and fasting. Intermittent fasting means not starving yourself, in fact, it is about cutting way back on calories for a few time periods. Your body becomes satisfied with smaller portions and also reduces cravings for unhealthy snack foods.
Intermittent fasting is a fasting in which you can only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple of days a week can help your body to lose fat. Although many diets focus on what to eat, intermittent fasting is all about when you eat.
Methods of Intermittent Fasting
Intermittent fasting has now become very trendy in the previous few years, and several different types/methods have emerged. Intermittent fasting may be sustainable for some people, while others find that this is not for them. So, if you want to try Intermittent fasting, then first you will need to figure out how you will be going to incorporate this style of eating into your life, basically when it comes to things like social events and staying active with other people.
Here are some of the most common ones that one should follow:
Time-Restricted Eating or The 16/8 Method:
In this method of fasting, you fast for 16 hours each day and are able to eat for only eight hours of the day. For example-
● Only eating between 10 a.m. and 6 p.m.
● Only eating between 9 a.m. and 7 p.m.
This type of fasting is safer for many people who are interested in trying Intermittent fasting. It is a convenient method, as you extend the overnight fast by skipping breakfast and not eating until lunch. It can be repeated as often as you did or you can be done once or twice a week. You might take a few days to figure out, that if you are active or if you wake up hungry for breakfast. It is significant that the majority of your calories are taken before it’s dark. This gives blood sugars a chance to normalize, while people are more active before retiring to bed.
The 24 Hours Fast or Eat-Stop-Eat Method
In this type of fasting, you are fasting completely for a full 24 hours. It is only done once or twice a week, don’t eat anything from dinner one day, until dinner the next day (a 24-hour fast) or from breakfast to breakfast or lunch to lunch.
In this method of Intermittent fasting, the side effects can be extreme like- headaches, hunger, fatigue, and low energy.
The Twice-a-Week or The 5:2 Diet Method
This method of fasting focuses on fasting for 2 days of the week and eating only about 500–600 calories. It is important to focus on high fiber and high protein foods to help fill you up and keep calories low when fasting. During the other five days of the week, you should have a healthy and normal diet as usual.
Alternate-Day Fasting Method
In this method of fasting, the goal is to fast every other day. Whether it Time-Restricted or 24 hour fasting.
The Warrior Diet Method
It was the first popular diet to form intermittent fasting. It involves eating small amounts of raw fruits and vegetables during the daytime and eating one large meal at night. There are a variety of ways to involve Intermittent fasting in your life, which should provide many health benefits.
Intermittent Fasting Tips
Not everyone who does intermittent fasting gets the best results. Here are some tips that will help you stick to your diet and maximize the limits of getting health benefits:
● Start your fast in a convenient way
● Stay hydrated
● Good sleep
● Fast overnight
● Drink tea or coffee
● Take mineral water
Can You Drink Water While Intermittent Fasting?
During those fasting times, you can and should drink water. Water needs vary depending on the individual, but a good rule of thumb is 2.2 liters for women and 3 liters for men. However, water does not affect blood sugar levels. You can safely drink it during intermittent fasting.
It is recommended to drink water to help you stay hydrated the whole day during intermittent fasting. Aside from water, you can take other calorie-free drinks such as lemon water, apple cider vinegar, unsweetened tea and coffee, and bone broth, they contain some fat and calorie, and they support your Intermittent fasting journey by offering important vitamins, minerals, and a few calories. It may also help you to feel less hungry during the fasting hours.
Drinking water while an Intermittent fast is usually permitted. In some cases, water and other drinks may also be allowed for up to 2 hours before medical procedures.
Does Intermittent Fasting Slow Metabolism?
When fasting is done for a long time, it eventually slows down your metabolism process. But when used with shorter fasting and eating, research shows that the metabolism activity either stays the same or increases.
Intermittent fasting metabolism slowing is less when you restrict to take calories in your diet. A small group of men and women who had been practicing intermittent fasting for over a year were measured for their metabolic rate throughout the study. Intermittent fasting boosts metabolism in the short term. Fasting is more inclined to boost the metabolism rather than slow it down.
According to a study from the University of Vienna, a three-day fast can boost your metabolism by 14%. A rise in norepinephrine, which helps to produce more fat accessible for burning, is considered to be the source of the metabolic jump.
Why should I stop Intermittent Fasting?
The Intermittent fasting diets are mainly based on two primary analogies: consuming fewer calories and creating meals that sometimes withdraw particular whole foods.
These two radical changes to the body may help in losing weight. And if you workout while on the fast, muscle maintenance may be a better goal than thinking up since calories are needed to build muscle which you don’t have on fasting.
Intermittent Fasting does not work for everyone.
Intermittent fasting for weight loss may be successful for one person but it is fatal to another. And since our bodies are uniquely different, we live different lifestyles, and we have different medical issues, fasting may not be the best for everyone.
Such as- someone with diabetes or low blood sugar problems who attempts to lose weight by intermittent fasting may be placing themselves in harm. They are at high risk, especially if they do so without taking medical advice.