Intermittent fasting is one of the world's most popular fitness and dieting trends, followed by notable celebrities like Kourtney Kardashian, Jennifer Aniston, Malaika Arora and Madhavan. Although intermittent fasting may benefit health, most people have no idea how to do this properly, often risking their health. Intermittent fasting is an eating plan that switches between fasting and eating within a stipulated duration. More than what you eat, intermittent fasting focuses on when you eat. The calories burn faster when you fast during a particular time of the day. Meanwhile, fasting during the day significantly improves the metabolic rate. You can try intermittent fasting in many ways, depending upon the duration of fasting or the intervals.
16/8 method
This is the most popular and easiest method. In this method, you fast for 16 hours and have an eight-hour eating window.
5:2 eating method
In this method, you eat regularly for five days a week and then consume only 500 – 600 calories for the remaining two days. This is really helpful in controlling calorie intake.
Eat stop eat
Fasting for twenty-four hours for one or two days a week.
Fasting on alternate days
Make sure to consume fewer calories when you are fasting on alternate days.
Warrior diet
Eating raw veggies and fruits in small amounts during the day and heavy meals for dinner.
How does intermittent fasting affect the body?
While following intermittent fasting, the level of insulin drops and the production of growth hormones in the body increases. This is excellent for initiating autophagy, a process where the body recycles and repairs damaged cells. Moreover, intermittent fasting helps regulate hormone changes, improves metabolic rate, and burns calories. These processes repair the damaged cells and improve cell functioning. The cell growth and hormones protect the muscles and use fat for metabolic activities. Intermittent fasting is an excellent method for those trying to lose weight, as it reduces calorie intake and easily burns fat. You can lose weight as the insulin level drops and the metabolic rate increases.
Besides weight loss, intermittent fasting can help improve insulin sensitivity, reduce inflammation, prevent heart disease and type 2 diabetes, and significantly lower the chance of degenerative diseases. Moreover, intermittent fasting can improve the health and functioning of the brain and ensure longevity.
Can everyone follow intermittent fasting?
This method perfectly suits someone who leads a proper lifestyle and habits as it aids weight loss, improves metabolism and grants general well-being. However, those who have eating disorders, diabetes hypoglycaemia, pregnant women, nursing mothers and people who suffer mental distress while fasting should not try intermittent fasting.
What are the side effects?
Some might experience low energy levels besides feeling hungry. Changes in diet and eating patterns could lead to constipation, bloating, and irritation due to appetite. You might also feel nausea and headache, especially if the body isn’t replenished with fluids. Deficiency of micronutrient levels, lack of sleep, and hair fall are some of the common side effects of intermittent fasting.
The right method
The effectiveness of intermittent fasting depends on the person’s lifestyle, personal interests and general health. Consistency is key while following this method of fasting and eating at intervals. Some people skip breakfast and have an eating window from noon to 8 pm. Meanwhile, some others have early dinner and fast throughout the night. Consistency is as important as eating a nutritious and well-balanced diet. Besides, the body needs to be well-hydrated during the fasting window. The diet could include nuts, seeds, healthy fats and fibres.
As there is a chance of malnutrition when you have a shorter eating window, ensure a nutritious and well-balanced diet. If intermittent fasting is not done properly, then it may lead to a lack of nutrients, hormone imbalance, eating disorders, imbalance in energy levels and muscle loss. Even if you eat throughout the day, you might feel the urge to eat at night; you could even mistake thirst for appetite. Drinking plenty of water or herbal tea would ensure your body is well hydrated.
You could have a protein-rich snack like a palmful of nuts or boiled eggs if you are hungry. Moreover, ensure a balanced meal containing protein, fibre and healthy fats before you begin the fasting window. A good night’s sleep is essential to ensure good health. You could try reading or taking long breaths if you are bothered by the thoughts of food. If you still feel hungry at night, change the duration of the eating and fasting windows. You could have a late dinner or eat a light snack before your fasting window begins.
Note these points before fasting
Before fasting, observe how your body reacts and what it needs. Besides, try to understand your appetite and energy levels, too. Each meal should be planned meticulously to ensure that you are consuming a balanced diet rich in nutrients. Moreover, try maintaining a positive mindset to keep away stress. Do not hesitate to consult a doctor if you observe any side effects. Maintaining consistency is important to reap the amazing benefits of intermittent fasting.
