Intermittent fasting is emerging as a popular eating pattern among st people exploring a healthy lifestyle.
Fasting is becoming a health and fitness trend worldwide.
Fasting helps in staying fit and weight maintenance. It has a positive influence on the brain as well. Both of these can lead an individual to a longer and healthier life.
WHAT IS INTERMITTENT FASTING?
Intermittent fasting is a type of eating pattern that specifies the meal timings and fasting periods.
It is an eating pattern that tells us when to eat and when not. Instead of what to eat and whatnot.
And this is the reason, we don’t call it a diet but an eating pattern.
Fasting is not something that our body is not familiar with or cannot follow. All of us at some point in life have gone without food for a long time.
Intermittent fasting helps us to make our body habitual of having food on specified timings. These timings are usually healthy meal timings.
Intermittent fasting is an eating pattern that tells us when to eat and when not.
HOW DOES INTERMITTENT FASTING WORK?
There are two phases in the intermittent fasting; the feeding phase, and the fasting phase.
When your body is in the feeding phase, it is digesting and absorbing food. Also, we can say that the feeding phase begins when you start eating. This phase lasts for three to five hours. During this phase, your body digests and absorbs the food you just ate. Burning the fat during the feeding period is challenging because of the high insulin levels.
Then comes a time when your body is not processing any food. And when this time lasts for more than 12 hours, it becomes the fasting phase. During this period, the insulin levels are low, hence, it is much easier for your body to burn fat.
During the fasting phase, your body becomes capable of accessing the fat that was inaccessible in the feeding phase.
WHAT HAPPENS IN YOUR BODY WHEN YOU FOLLOW INTERMITTENT FASTING.
There are a lot of changes that you will feel initially. Especially when your body is not familiar with fasting, you will face problems too.
Some of these changes will be visible and will be felt. But, there are some hormonal changes too that will not show up initially.
Here are some changes that your body will go through while fasting.
Drop-in Insulin levels-
Fasting helps in improving insulin sensitivity in the body. This sensitivity leads to a reduction in insulin levels.
A reduction in insulin levels makes the body; stored fat accessible.
This also reduces the risk of type-2 diabetes.
Fasting helps to boost the levels of human growth hormones(HGH).
This boost leads to weight/fat loss and muscle gain etc.
Fasting leads to cellular repairing.
While repairing the cells digest, and remove old and dysfunctional proteins that build up inside the cells.
Intermittent fasting also provides better protection against diseases.
Fasting leads to an increase in growth hormones and stored fat accessibility.
It also leads to cellular repairing.
WHAT ARE THE HEALTH BENEFITS?
Intermittent fasting is the most potent technique for weight loss. And weight loss is the leading cause for people to try fasting.
Fasting controls calorie consumption by making us eat fewer meals. Fasting shifts the hormones in a way to facilitate weight loss.
Along with a change in insulin and HGH levels, it increases the release of the fat-burning hormone -noradrenaline.
It also leads to loss of belly fat or any other harmful fats in the body.
The benefits come with a condition of the proper following of the diet. You should avoid overeating during eating time.
Fasting boosts the BDNF -the brain hormone. This helps the growth of new nerve cells and protects against diseases too.
Heart health and Cancers
Fasting reduces the bad cholesterol that leads to a healthier heart. It also helps to prevent cancer.
Fasting helps to reduce the factors that cause inflammation. Inflammation leads to many chronic diseases.
Intermittent fasting is beneficial for both the brain and body when you do it properly.
HOW IS FASTING SIMPLER THAN DIETING?
To get conventional of something new is more manageable than changing an already existing habit. The concept is the same as fasting and dieting. Once you convince yourself that you do not have to eat all the time, fasting becomes easy.
Unlike a diet, fasting does not require you to stop eating your favorite dishes, whereas, tells you the best time to eat it.
According to Dr. Michael Eades,
“Diets are easy in the contemplation, difficult in the execution. Intermittent fasting is just the opposite — it’s difficult in the contemplation but easy in the execution.
Most of us have contemplated going on a diet. When we find a diet that appeals to us, it seems as if it will be a breeze to do. But when we get into the nitty-gritty of it, it becomes tough. For example, I stay on a low–carb diet almost all the time. But if I think about going on a low–fat diet, it looks easy. I think about bagels, whole wheat bread, and jelly, mashed potatoes, corn, bananas by the dozen, etc. — all of which sound appealing. But were I to embark on such a low–fat diet I would soon tire of it and wish I could have meat and eggs. So a diet is easy in contemplation, but not so easy in the long–term execution.
Further he added..
Intermittent fasting is hard in the contemplation, of that there is no doubt. “You go without food for 24 hours?” people would ask, incredulously when we explained what we were doing. “I could never do that.” But once started, it’s a snap. No worries about what and where to eat for one or two out of the three meals per day. It’s a great liberation. Your food expenditures plummet. And you’re not particularly hungry. … Although it’s tough to overcome the idea of going without food, once you begin the regimen, nothing could be easier.”
WHO SHOULD AND WHO SHOULD NOT TRY FASTING.
Everybody is not the same. So clearly, it cannot be suitable for everyone.
Intermittent fasting might not be as beneficial for women as it is for men.
In some cases, it can be harmful as well.
HUNGER is another problem. You might feel hungry, week, and hence your body withdraws to perform properly.
(It is temporary, stops by the time you get habitual.)
People having any medical conditions should confer a doctor before trying it.
- Have diabetes.
- Are having problems with blood sugar regulation.
- Suffers with low blood pressure.
- Take medications.
- Are underweight.
- Have or had eating disorders.
- Are pregnant or breastfeeding.
should not practice obstain from food before consulting.
BEST FASTING METHOD.
I call it a 1:2 fasting method. This method demands a 16 hour of fasting, and then, 8 hours of feeding phase. To be more precise, you can eat from noon to 8 pm, then fast from them till next noon. This counts your sleep time as fasting phase and hence becomes easier.
ALL THE BEST!