Intermittent Fasting: A Fresh Guide For Beginner’s

Intermittent Fasting

Intermittent fasting (IF) is well popular with most people because it keeps them healthy and is helpful in reducing weight.

Much research on IF shows that this is very great for weight loss, reducing insulin levels, protecting against illness, etc.

Intermittent fasting (IF) is a pattern cycle between eating and fasting times.

For example – 16 hours fast, and 8 hours of eating is called Intermittent fasting

And fasting is common in religions such as:

• Muslim fast during Ramadan
• Hindus fast during Navaratri
• Buddhist monks abstain from eating afternoon.

It is most common in people who lose weight and also prevents you from multiple illnesses.

A human study shown that who fasted every other day and those who ate less every day showed similar forms of weight loss.

However, people struggle more during fasting days.

Types

Intermittent fasting has become extremely popular in the previous few years, and many different methods and some of them are popular here:

• The 16/8 method – In this, you have to fast for 16 hours, and 8 hours of eating time.

• Eat stop then eat method – Once or twice a week, don’t eat a single thing, water from dinner one day, until dinner the next day. means – (24 hours fast)

• The fast diet method -In this, you have to eat what you eat, but for 2 days a week you restrict your calories to 500-600 calories, it is also known as the 5:2 method.

But in this most people’s favorite is the 16/8 method of eating and fasting.

How Does Intermittent Fasting Work?

Actually, Intermittent fasting acts as a shock for your body.

When you do IF, there are a lot of hormonal changes in your body which help you to effectively lose body fat.

(IF) discontinuous eating for a certain time, or day, our body needs protein to run, so in this case, your body starts burning stored energy.

Due to this the increased blood glucose level and insulin production significantly decrease which is good for a healthy body.

In addition, fasting can assist with bringing down cholesterol, and improve blood pressure.

Patients reveal that they have increased endurance and better sleep quality.

What Is The 16/8 Method?

The most common and practised one is the 16-8 method.

In this method, you have to keep a fast for 16 hours which you are not allowed to eat anything, except water, then comes the 8 hours when you have to eat.

NOTE: In these 8 hours, you have to finish your breakfast, lunch, and dinner, and you can choose 8 hours according to your convenience.

Like – It could be from 9 am to 5 pm in the evening, or it could be from 12 noon to 8 pm in the night or 2 pm afternoon to 10 pm at night.

Fasting In Infection

The research was done by British Columbia scientists where mice of groups A and B were infected with salmonella bacteria.

But rats in group A were fasting 24 hours before and during the exposure to the salmonella bacteria.

NOTE: As a result, there was no complaint of infection in the mice of group A, but in group, B mice are infected who did not fast.

However, the fasting mice were fed again after 1 day, and the number of bacteria in them increased rapidly.

But this increase was seen to be less in comparison to the normal-eating rats.

Conclusion

According to the scientist, more research is needed, however fasting or consuming limited amounts of food can reduce the risk of infection.

Pros of Intermittent fasting

There are multiple pros (advantages) of (IF) which include:

• Enhances cell repair: When you are fasting in IF, your body tends to increase the cellular repair processes.
  • for example – the removal of waste from the cells is increased.

• Prevent you from diseases: keeps you away from multiple diseases like – type II diabetes, and heart disease, and even reduces the risk of cancer.

• Reduce inflammation: According to many studies, there has also been a reduction in inflammation which promotes many chronic diseases.

• Reduce weight: In the IF stage, your body uses fat cells for energy which helps in reducing weight.

• Drop insulin: IF can drop insulin levels by 20-21%, also bringing down glucose by 3-6%. which protects you from diabetes.

• Improve memory: Research shown that continuous fasting for months or years can improve overall cognition, executive function, and memory.

Cons of Intermittent Fasting

It has also some cons (disadvantages) such as:

Reduce performance: Athletic performance doesn’t see benefits from this.

Overnight fasting before practice increases lipolysis but drops performance in delayed exercise (more than 60 min)

Lack of sleep: This could be because of a high intake of black coffee or hunger, and night-time eating is linked to impaired sleep quality.

Learn – food and drink that are ideal for better sleep quality.

Obsession with food: It is a major issue which is seen in many people, some people tend to think about food all the time.

Overeating: which people generally face during IF, just because they had 16 hours of fasting.

So make sure to eat within the limit, if you do not it has side effects seen in the long term.

All these pros, and cons depend on person to person for example – there are people who say that IF has completely changed their life.

Is Intermittent Fasting Can Lose Weight?

More than half of people adopt intermittent fasting for weight loss. but how?

Understand it like this – when you are fasting for about 16 hours, there is nothing inside your body.

This means – no carbs and no energy. so then your body starts utilizing your fat cells for energy, thus it reduces your weight.

The main reason that it disconnects where the eating cycle which helps you with eating fewer calories.

As per a 2014 survey, intermittent fasting decreased body weight by 3-8% over a time of 3-24 weeks.

NOTE: There are also various pros of IF such as increasing your metabolism (higher metabolism help in lose weight fast).

In intermittent fasting, the most vital thing that you should do is stay in a calorie deficit. this is where IF is very useful.

Not only IF can help in weight loss, as well with some exercises such as aerobic exercises like running, skipping, jogging, swimming, etc.

Learn – Weight Lose Foods

Who Should Avoid It?

Intermittent fasting has not yet been researched in children, old, and underweight people, and may be harmful to those people.

If you fall in this category then you should avoid IF which includes:

• Pregnant ladies
• Breastfeeding women
• People who have an eating disorder
• Growing children (under 14 years)

And if you are in a medical condition, then you should consult the doctor, before applying it to your routine which includes:

• Diabetes
• Have an issue with blood pressure, sugar level
• Any medicine
• Underweight
• Eating disorder people
• Pregnancy and breastfeeding lady

It is a different term that IF is very beneficial, but remember that, it also be in limit.

How We Should Eat In IF?

My suggestion is that because I also do fasting so I know which is an excellent way to break or eat after fasting – So break your fast with fruits.

Then in the 8-hour eating cycle, have 3-4 meals.

Make sure meals are rich in protein, minerals, and vitamins, as well as well-balanced with complex carbs, and healthy fats.

Is It Require To All?

No, Intermittent fasting is not something that everyone is compulsory to do.

But If you face overweight and should bring healthy vibes into your life you should definitely try this.

Some people said that IF is a life-changing cycle.

On the other hand, some people say it is a waste of time. so you must also see how is your attitude towards it.

NOTE: This is not the only option to reduce weight and stay healthy, there are many more options such as – yoga, running, and exercises.