Intermittent fasting is a type of eating plan which is based on scheduled and regular switching between fasting and eating. According to research, you can control your weight and possibly even reverse some types of disease by doing intermittent fasting. Now the questions arise, What should be the method? Is it safe as well?
Obesity is a serious health issue that can result in additional serious risks like digestive disorders like fatty liver and metabolic diseases like type 2 diabetes, high blood pressure, and stroke. The World Health Organisation reports that the percentage of adults aged 18 and over who are overweight or obese has nearly tripled from 1975 to 2016 (13% and 39%, respectively). Globally, preventable obesity is still regarded as a serious issue.
For obese people as well as those attempting to reduce weight and lead healthier lives, Intermittent fasting offers numerous advantages. It can enhance glucose metabolism and lower inflammation and body fat. In fact, although intermittent fasting is used to lose weight, its variant, alternate day fasting (ADF) has also been shown to benefit individuals who are not obese by reducing triacylglycerol, C reactive protein, and leptin while raising adiponectin and low-density lipoprotein particle sizes. Let’s know the benefits of intermittent fasting, how it works, and how to do it.
What is Intermittent Fasting?
The practice of intermittent fasting involves alternating between periods of eating and not eating. You could experiment with varying the times of day you fast and the number of calories you consume, depending on the method of fasting. This type of weight loss method is becoming the biggest trend in fitness and health today. Unlike other diet plans, it focuses on when to eat, not what to eat. This alternative eating pattern may help you reduce weight, enhance your metabolic health, manage stress, enhance body's immunity, and possibly even lengthen your life, according to research. The majority of people already "fast" during the night. However, eating in an intermittent fashion differs and can be relatively easy. This could consist of:- Prolonging the duration of your sleep fast
- Skipping breakfast
- Eating your first meal at noon
- Eating your last meal at 8 p.m.
What are Benefits of Intermittent Fasting?
Intermittent fasting has been extensively studied in both humans and animals. According to these studies, it can have significant advantages for maintaining your body and mental health as well as controlling your weight. It might even prolong your life. The primary health benefits of intermittent fasting are as follows:- Weight loss: As previously mentioned, you can reduce weight and abdominal fat with intermittent fasting without actively limiting your calorie intake..
- Insulin resistance: By reducing blood sugar by 3-6% and fasting insulin levels by 20-31%, intermittent fasting can lessen insulin resistance and potentially prevent type 2 diabetes.
- Inflammation: Inflammation is a major cause of many chronic diseases, and some research indicates reductions in its markers with intermittent fasting.
- Heart health: All of the risk factors for heart disease, blood sugar, insulin resistance, inflammatory markers, blood triglycerides, and "bad" LDL cholesterol, may be lowered by intermittent fasting.
- Cancer: Certain researches on animals, also indicate that intermittent fasting may also help in preventing cancer.
- Brain health: The brain hormone BDNF is elevated during intermittent fasting, which may promote the development of new nerve cells. Additionally, it might guard against Alzheimer's.
- Anti-aging: By enhancing your health parameters, IF can help in slowing the pace of your aging process.
What is the Mechanism of Intermittent Fasting?
The mechanism underlying intermittent fasting is that by limiting our intake, our bodies will be able to use fat reserves for energy more quickly and effectively. Although our primary fuel source is glucose from carbs, we can also burn fat when glucose isn't available. This occurs even more when there is a lack of food. Our body has the ability to store large amounts of fat.What are the Methods of Intermittent Fasting?
Intermittent fasting can be done by a variety of methods, but they all entail dividing the day or week into eating and fasting times. You either eat nothing at all or very little during the fasting periods. These are the most widely used techniques:- 16/8 Method: Also known as the Leangains protocol, it entails breakfast skipping and limiting your daily eating window to eight hours, or 12:00 p.m. – 8:00 p.m. After that, you observe a 16-hour fast.
- Eat-Stop-Eat: With this method you have to fast for 24 hours, once or twice in a week, like skipping meals from one from dinner to next day’s dinner.
- 5:2 Diet: With this method, you can eat normally for the other five days of the week, but have to consume only 500–600 calories on two nonconsecutive days.
What are the Risks of Intermittent Fasting?
For some people, intermittent fasting may have health benefits. However, it may also result in increased appetite, headaches, exhaustion, and mood disorders. If you don't do it correctly, it could also result in malnutrition. Following are certain risks associated with it:- Hunger & Cravings
- Frequent headaches
- Impaired digestion
- Irritability and mood swings
- Excessive fatigue
- Bad breath
- Interrupted sleep patterns
- Malnutrition
- Dehydration
- Nusea
- Fainting
What are the Limitations of Intermittent Fasting?
Intermittent fasting isn't suitable for everyone, though. Possible adverse effects exist for certain people. Following people should avoid Intermittent fasting:- Pregnant or nursing women
- Young kids and adolescents
- Elderly individuals
- Immunodeficiencies individuals
- Individuals with history of any eating disorder
- Dementia patients
- Individuals with history of traumatic brain injury
- Individuals with history of post-concussive syndrome
- Individuals with history of other medical conditions
Conclusion
Restricting your eating window and occasionally fasting can have positive health effects, as long as you consume only nutritious foods. It's a simple, yet highly effective, way to enhance your metabolic health and reduce your body fat. However, taking the right advice from an expert nutritionist can guide you better in your intermittent fasting journey. If you’re considering intermittent fasting, consult the best dietitian nutritionists in Mumbai at Asian Heart Hospital, who can help you design a safe and personalized plan.FAQs
Q1: When is the ideal time to fast intermittently?A: The 16/8 or 14/10 fasting periods are the best times for intermittent fasting, depending on your lifestyle and when you can manage to stop eating. Many people are hailing intermittent fasting as the new mantra for aging reversal, disease prevention, and weight loss.
Q2:What happens following a month of doing intermittent fasting?
A: Research indicates that engaging in intermittent fasting can enhance insulin sensitivity, lower blood sugar levels, and minimize the likelihood of developing type 2 diabetes. You may also notice better metabolic health and a lower risk of chronic illnesses following a month of intermittent fasting.
Q3: What is the monthly weight loss potential of intermittent fasting?
A: You can anticipate a good weight loss of two to six kilogrammes per month, excellent inch loss, an increase in energy levels, and improved brain function if you follow the fast correctly and make sure it is in line with your mind, body, and soul.
