by Introduction to Intermittent Fasting
IF does not classify as a regular diet, but actually means eating for a short time, followed by a period where no food is consumed. Unlike other diets, with intermittent fasting you don’t need to focus on how much you eat, but rather on the eating schedule. Although ancient cultures and religions have practiced this for many years, its popularity today comes from the many health and weight benefits it offers.
Conventional diets usually involve more rules than intermittent fasting and they are convenient for people who have busy lives. If you want to reduce weight, improve your body’s metabolism or stay mentally sharp, practicing intermittent fasting can be very helpful.
Benefits of Intermittent Fasting
Intermittent fasting is most famous for helping people lose weight. Limiting the number of hours per day you eat helps you take in fewer calories. When the body fasts, hormones become involved in stimulating the burning of fat. Because insulin levels go down during fasting, it is easier for your body to use fat for energy. In addition, an increase in growth hormone helps to maintain muscles and use fat as energy.
Other than making you lose weight, intermittent fasting can considerably enhance your metabolic health. Engaging in regular fasting may lead to lower blood sugar, less resistance to insulin and less swelling in the body which are important for preventing chronic conditions such as type 2 diabetes and heart disease. In addition, while you’re fasting, your body works on cellular repairs such as autophagy. The removal of damaged cells through this process might boost your lifespan and decrease the chance of Alzheimer’s disease.
A lot of people say that fasting helps them stay mentally sharp and full of energy. A consistent level of blood sugar and not facing energy dips allows the brain to work better so you feel and perform better all day.
Common Myths About Intermittent Fasting
Although intermittent fasting is more famous, there are still many myths that create confusion. Many people believe that fasting makes the body enter a state of starvation. Actually, the body takes care of itself during minimal fasting and it does not rely on breaking down muscles. It is better for the body to use fat as fuel.
Some people believe that having a wide range of foods is fine as long as they are eating in their set time. Although you can have flexibility with intermittent fasting, the nutritional value of your diet still needs to be considered. Taking in processed foods, sugar and foods lacking nutrients will greatly decrease the value of your fasts. The best way to get all of the health benefits is by including whole, rich foods in your diet.
There is a widely held belief that fasting will result in losing muscles. Similarly, studies reveal that following the method correctly and eating adequate protein each day could help save muscle mass. Most people also think intermittent fasting is only good for reducing weight. Although it is great for losing excess weight, it also benefits brain health, hormone regulation and general disease prevention over the years.
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How to Start Intermittent Fasting
Reforming your lifestyle is not necessary when you start fasting. If you are starting, try to join in gradually. Beginning can be as easy as trying the 12/12 method which involves skipping the first 12 hours after starting your day and then having food for 12 hours. When you’re used to the basics, you may want to try the 16/8 method of fasting for 16 hours and eating only within an 8-hour time period. As an example, you could have lunch at 12 and finish with dinner at 8 in the evening.
Ensure you drink water during the times when you aren’t eating. You should drink water and herbal tea or unsweetened black coffee usually won’t prevent you from fasting. At mealtime, choose foods that are full of protein, fiber, good fats and complex carbohydrates. You will feel less hungry and have more energy all day with the help of these nutrients.
Pay attention to your body and make changes as required. Certain individuals feel wonderful all along, but others take a little longer to adjust to the environment. Should you get very fatigued, irritable or lightheaded for more than one day, you might want to delay your fasting or seek advice from a healthcare expert. Always think about the plan you pick. It must work well with your routine and be easy to keep.
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Who Should Avoid Intermittent Fasting?
Although most healthy adults can do intermittent fasting, it’s not suitable for every individual. People who are pregnant, breastfeeding, have a history of eating disorders, have diabetes or are taking medications that need them to eat should first consult their doctor before using detoxing supplements. You should always make sure your fasting is not difficult and that your health stays your top priority.
Bottom Line
Besides being a popular weight-loss technique, intermittent fasting has scientific proof that it can improve both your body and mind. Besides helping with weight loss and a healthy metabolism, fasting is useful for improving cells’ health and concentrating the mind.
But to succeed with intermittent fasting, you should learn how it works, avoid widely spread false ideas and use a plan that matches your lifestyle. If you learn about it and start slowly, intermittent fasting can easily become a healthy habit in your life.
