New research has been flooding the health and wellness space on how small breaks in eating (intermittent fasting) can actually rev up the metabolism,
and help manage weight loss (and the slew of other health benefits that come with maintaining a healthy weight).
Intermittent fasting (IF) is currently one of the world’s most popular health and fitness trends.
People are using it to lose weight, improve their health and simplify their lifestyles.
To get a bit more clarity on what intermittent fasting entails and what are, if any, potential risks of changing your eating habits,
lets first understand
What is Intermittent Fasting?
According to Keri Glassman, RD, MS, CDN, and founder of Nutritious Life,
“Intermittent fasting is a pattern of eating that cycles between periods of fasting and eating,
where you eat at certain times and then fast during others”.
It’s not actually a diet in the conventional sense but more accurately can be described as an eating pattern,
it doesn’t change what you eat, it changes when you eat.
It’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing
There are many different ways to practice intermittent fasting, which involve splitting the day or week into eating and fasting periods.
following are the 3 most popular ways to practice IF;
- The 5:2 diet: With this method, you consume only 500–600 calories or a very low-calorie diet on two non-consecutive days of the week, but eat normally the other 5 days.
- The 16/8 plan: Also called the Leangains protocol,
where you eat all your meals within a six-to-eight-hour window, such as 1–9 p.m. Then you fast for 16 hours in between.
- Eat-Stop-Eat: In this method, you fast for 24 hours, once or twice a week,
for example by not eating from dinner one day until dinner the next day.
How Intermittent Fasting leads to weight loss?
Your body goes through two states i.e, fed state and the fasted state.
Your body is in the fed state when it is digesting and absorbing food.
The fed state begins with eating and lasts for three to five hours as your body digests and absorbs the food you ate,
during that state, it’s very hard for your body to burn fat because your insulin levels are high.
After that time span, your body goes into the postabsorptive state, where your body isn’t processing a meal.
The post-absorptive state lasts until 8 to 12 hours after your last meal,
which is when you enter the fasted state.
It is much easier for your body to burn fat that has been inaccessible in the fasted state because your insulin levels are low.
As you didn’t enter the fasted state until 12 hours after your last meal, it’s rare that your body is in this fat burning state. This is one of the reasons why many people who start intermittent fasting will lose fat without changing what they eat, how much they eat, or how often they exercise.
Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule.
What Are The Health Benefits Of Intermittent Fasting?
Many studies have been conducted on IF and,
these studies have shown that it can actually have powerful benefits for weight control and the health of your body and brain.
IF is pretty simple to follow and if you reduce the actual hours that you eat, you’re going to eat less and it is the biggest reason for losing weight and fat.
Fat loss is great, but it isn’t the only benefit of fasting.
Here are the other health benefits of Intermittent Fasting;
Intermittent Fasting may reduce the risk of cancer
A study was conducted on 10 cancer patients,
which suggests that the side effects of chemotherapy may be diminished by fasting before treatment.
This finding is also supported by another study which used alternate day fasting with cancer patients and concluded that fasting before chemotherapy would result in better cure rates and fewer deaths.
Intermittent Fasting improves Health of Heart
IF may reduce “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance, these all are the risk factors for heart disease.
Intermittent Fasting improves the health of Brain
IF increases the brain hormone BDNF ( Brain-Derived Neurotrophic Factor) and may aid the growth of new nerve cells.
It may also protect against Alzheimer’s disease.
Intermittent fasting makes your day simpler
IF may provide additional simplicity to your life,
as intermittent fasting allows you to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. It makes life a bit simpler and you may like that.
Are there any Risks or Side Effects of Intermittent Fasting?
Intermittent fasting is certainly not for everyone.
If you’re underweight or have a history of eating disorders, you should not fast without consulting with a health professional first.
In such cases, it can be harmful.
Hunger is the main side effect of intermittent fasting.
You may feel weak and your brain & body may not perform as well as you’re used to.
But this may only be temporary, as it can take some time for your body to adapt the new schedule.
If you have any of the following medical condition, you should consult with your doctor before trying;
- Pregnant or breastfeeding.
- History of eating disorders.
- Have low blood pressure.
- Are on any medications.
- Problems with blood sugar regulation.
Despite that, there is nothing dangerous about not eating for a while if you’re healthy and well-nourished overall.
You may be wondering that how much time Intermittent fasting actually takes to show results,
The results are apparent to those who’ve tried the method,
but according to the experts, you need at least 10 weeks of following a few basic rules to see any changes.
He is Malan Darras,
he claims that he has lost more than 20 pounds in 2 months with the help of intermittent fasting.
Check out more transformation like Darras on the link below :