Intermittent fasting : Importance and Benefits

Have you ever wondered what Intermittent fasting is? The only fasting you are aware of is when religious people fast. Everyone keeps talking about it, but you need help understanding it. Intermittent fasting is practically taking a break from eating for a while. During this time, the body uses up the stored food. This helps in weight loss or to detox the body. 

Intermittent fasting has gotten a lot of attention quite recently. The idea of abstaining from food for some time sounds simple yet intricate. However, intermittent fasting offers benefits beyond weight loss. Recent studies have demonstrated that it can improve overall health and protect against type 2 diabetes, heart disease, age-related neurodegenerative disorders, inflammatory bowel disease, and certain cancers. This article will provide an overview of what it is, its benefits, and how to get started.

What is intermittent fasting?

You are doing it wrong if you intentionally deprive yourself of food without a proper plan to schedule your meals. Intermittent fasting is an eating plan where you alternate between periods of eating and fasting in a routine. It is a structured approach to meal timings. 

During the fasting period, your body goes through several phases:

• Your insulin levels drop
• After a few hours, your blood sugar levels normalize
• Your body starts burning fat
• Ketosis begins (a metabolic state where your body burns fat for energy instead of glucose)
• Autophagy occurs (a cellular process where cells consume themselves to survive. It helps to remove damaged cells and cleanse the cells). 

Benefits

Intermittent fasting is a scientifically proven method with numerous benefits for the body. Not only does it aid in burning fat, but it also leads to a longer, fitter, and clearer-minded life. Here are some of the benefits of intermittent fasting:

1. Intermittent fasting causes your insulin levels to reduce and allows cells to repair themselves. 
2. It also improves your heart health.
3. It lowers your risk for type 2 diabetes and obesity.
4. Research has shown that it improves your thinking and memory.
5. Studies have demonstrated that fasting can positively impact metabolism and reduce cancer risk.
6. Fasting could also prevent Alzheimer’s disease.
7. It also improves cellular health

How safe is Intermittent fasting?

Individuals start intermittent fasting primarily to lose weight, and others use it perhaps because of concerns about bloating and irritable bowel syndrome. However, not everyone should practice intermittent fasting. Before starting, it is better to consult your dietician or doctor. The following people are not advised to fast:

1. Individuals under the age of 18
2. Pregnant or breastfeeding women
3. Type 1 diabetes patients
4. Individuals with a history of eating disorders
5. Those with other medical conditions like ulcers, etc. 

Suppose they feel the need to do it. In that case, they should approach it cautiously and consult their primary healthcare provider about how to do it. Possible adverse effects that should be considered are hunger, irritability, and nutrient deficiencies. 

How to start

There are different approaches to Intermittent fasting. This includes:

1. The 16/8 method is when you fast for 16 hours and eat for 8 hours. The 8-hour window for eating could be from 12 p.m. to 8 p.m., and the 16-hour window for fasting would start by 8 p.m. and end by 12 p.m. the next day. 
2. The 5/2 method: You eat regularly for 5 days and restrict your calorie intake. You limit the calories to 500-600 for the remaining two days of the week. For example, you eat regularly Monday through Friday, but on Saturday and Sunday, you eat just 500 calories each. 

Before you start, it is essential to know that you should start slowly and be consistent. It is advised to start with a method that coincides with your lifestyle. Beginning with a 12-hour fast is okay. During this fast, you eat by 12 p.m. and stop eating by 12 a.m. If you do this successfully, you can gradually increase the fast window. 

It is essential to stay hydrated during your fasting period and eat balanced meals during your eating period. This is the key to a successful fast. 

Myths vs Facts

As with everything else, there are misconceptions about intermittent fasting. 

Myth: Fasting is the same as starving

Facts: Some people believe that fasting is the same thing as starving. But in reality, fasting is controlled and structured. 

Myth: Fasting causes muscle loss

Fact: Fasting does not lead to muscle loss but converts stored fat to energy.

Myth: Fasting is suitable for everyone

Fact: Some people are advised not to fast because of health concerns. Those with a history of eating disorders, underweight, etc., are also advised against intermittent fasting. 

Myth: You can eat anything you want during the eating window

Facts:  During the eating window, you should eat healthy foods. The window should not be seen as an opportunity to eat all the junk you couldn’t eat but a time to eat a balanced diet. 

Myth: there is only one type of intermittent fasting

Fact: There are different types of intermittent fasting plans. There’s the 16/8 fast, the 5:2 alternate fast, etc. 

Conclusion

Intermittent fasting has gotten a lot of fame recently, and for good reasons. It has a lot of hidden potential that people are not aware of. Some people have started the intermittent fasting journey and reported positive outcomes. One thing to note is that intermittent fasting helps in effective weight loss when done well but is not a weight loss miracle program. Intermittent fasting ALONE will not make you lose 10kg in a month. Also, knowing that the body differs and what could work for your friend may not work for you is essential. It is best to consult with a healthcare professional before starting your fast to ensure it aligns with your health goals and won’t negatively affect your health.

Suppose you want to know more about intermittent fasting. In that case, there are a lot of science and research articles online that give more information with science-backed claims.

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