An eating strategy known as intermittent fasting alternates between normal meals and periods of fasting. According to research, you may control your weight and possibly even reverse some types of sickness by observing intermittent fasting. But what is your method? Is it secure as well?
Intermittent fasting: what is it?
Most diets focus on what you eat, but with intermittent fasting, when you eat is important.
During intermittent fasting, you only eat at certain times. Studies have shown that fasting for a certain number of hours a day or eating one meal a few days a week has health benefits.
Mark Mattson, a neuroscientist at Johns Hopkins, has studied intermittent fasting for 25 years. According to him, our bodies have evolved to survive without food for hours, even days or more. In prehistoric times, before agriculture, humans were hunter-gatherers who evolved to survive and thrive for long periods of time without eating. These were: Hunting and gathering nuts and berries took a lot of time and effort.
Experts point out that just 50 years ago, maintaining a healthy weight was easy in the United States. At 11 p.m., there are no computers and television programs are turned off. People stopped eating because they were going to bed. Portions were much smaller. It was a lot of work and play outside and usually a lot of exercise.
With the Internet, television, and other entertainment available 24/7, many adults and children stay up late watching television, browsing social media, playing games, and chatting online. This may mean eating sedentary all day and most of the night.
More calories and less activity means a higher risk of obesity, type 2 diabetes, heart disease and other illnesses. Scientific research shows that intermittent fasting can help reverse this trend.
How does intermittent fasting work?
There are many different ways to do intermittent fasting, but they all rely on choosing a specific time to fast. For example, you might only eat eight hours a day and fast the rest of the time. Or you could choose to eat only once a day, two days a week. Intermittent fasting schedules vary.
According to Mattson, after a few hours without food, your body depletes its sugar reserves and starts burning fat. He calls this the metabolic switch.
"Intermittent fasting is a stark contrast to the typical eating habits of most Americans, who eat through the night," says Mattson. "If someone eats three meals and snacks a day and doesn't exercise, they use the same calories at each meal and don't burn stored fat."
Intermittent fasting works by extending the time your body burns the calories from your last meal and starts burning fat.
Intermittent Fasting Plan
It is important to consult your doctor before starting intermittent fasting. Once you get his permission, the experience is easy. You can take a daily approach by limiting your eating window to 6 to 8 hours each day. For example, you could choose an 8/16 fast, where you eat for 8 hours and fast for 16 hours. Although some people find this pattern easier to maintain long-term, studies that were not specifically designed to examine intermittent fasting patterns have shown that restricting daily meal times does not reduce weight gain over time. Weight loss results. These findings suggest that eating fewer large meals or more small meals may be associated with weight gain or loss over time. Another intermittent fasting plan, called the 5:2 method, involves eating regularly five days a week. On the remaining two days, eat only 500 to 600 calories per meal. For example, if you choose to eat normally every day except Monday and Thursday, those days are fast days.
Prolonged fasting, such as fasting for 24, 36, 48, or 72 hours, is unhealthy and can be dangerous. If you go too long without food, your body may store more fat in response to hunger.
Mattson's research found that it takes two to four weeks for the body to adapt to intermittent fasting. As you adjust to your new routine, you may feel hungry or irritable.
What can I eat during intermittent fasting?
When not eating, low-calorie beverages such as water, black coffee, and tea are allowed. Just because you eat "normally" doesn't mean you don't lose your mind while eating. Studies show that filling mealtimes with high-calorie junk food, large amounts of fried foods and sweets makes it impossible to lose weight or stay healthy. But when it comes to intermittent fasting, some experts like that it allows them to eat and enjoy a variety of foods. Sharing delicious and nutritious food with others and enjoying the experience of eating it is satisfying and good for your health. Many nutritionists believe that the Mediterranean diet is a good plan for what to eat, whether or not you plan to do intermittent fasting. You can't go wrong by choosing complex, unrefined carbs like leafy greens, healthy fats, lean proteins, and whole grains.
The benefits of intermittent fasting
Studies have shown that intermittent fasting does more than burn fat. "When changes occur in these metabolic transitions, they have effects on the body and the brain," explains Mattson.
One of Mattson's studies, published in the New England Journal of Medicine, revealed several health benefits associated with this practice. These include longevity, a slim body and a sharp mind.
"During intermittent fasting, many things happen that protect the body against chronic diseases such as type 2 diabetes, heart disease, age-related neurodegenerative diseases, and even inflammatory bowel disease and various cancers," he says. Some of the benefits of intermittent fasting that research has revealed so far include:
These are some advantages of intermittent fasting that current research has identified.
Think and remember. Studies have shown that intermittent fasting improves working memory in animals and verbal memory in adults.
Heart health. Intermittent fasting improved blood pressure, resting heart rate and other heart-related measurements.
Physical performance. Young people who fasted for 16 hours lost fat while maintaining muscle mass. Mice fed every other day showed better running endurance.
Type 2 diabetes and obesity. In Animal Research: Intermittent Starvation
Prevents obesity. In six short studies, obese adults lost weight through intermittent fasting. It may be helpful for people with type 2 diabetes. Many studies have shown that intermittent fasting can help people lose weight and lower blood sugar, fasting insulin, and leptin levels while reducing insulin resistance, lowering leptin and increases adiponectin levels. Some studies have shown that intermittent fasting under the supervision of a doctor can eliminate the need for insulin treatment in some patients.
Tissue health. In animal studies, intermittent fasting reduced tissue damage during surgery and improved outcomes.
Is it safe to fast intermittently?
Some individuals experiment with intermittent fasting to help them control their weight, while others use it to treat long-term health issues including irritable bowel syndrome, high cholesterol, or arthritis. However, not everyone is suited for intermittent fasting.
Consult your primary care physician prior to attempting intermittent fasting or any other diet. There are certain folks you should not try intermittent fasting:
.Children and teenagers under the age of eighteen.
.Ladies who are nursing or expecting.
.Those who take insulin and have type 1 diabetes. There have been no research conducted on individuals with type I diabetes, despite the growing body of clinical trials demonstrating the safety of intermittent fasting in those with type 2 diabetes. "There is a concern that an intermittent fasting eating pattern may result in unsafe levels of hypoglycemia during the fasting period," says Mattson, "because those with type I diabetes take insulin."
.Those who've had eating issues in the past.
Those who are able to properly practice intermittent fasting but do not fit into these categories can stick with the program indefinitely. It can involve a shift in lifestyle, but there are advantages.
Remember that different people may respond differently to intermittent fasting. If, after beginning intermittent fasting, you get unexpected headaches, nausea, anxiety, or other symptoms, consult your doctor.
