What Is Intermittent Fasting (IF)?
An eating pattern of intermittent fasting (IF) alternates between periods of fasting and eating. It focuses on the timing of your meals rather than the specific items you should eat. This means that it isn’t a diet in the traditional sense; rather, it is an eating pattern. It can be either 16-hour fast daily or 24-hour fast, twice a week – both seem to be common intermittent fasting strategy.
How Can IF Help You Lose Weight?
Intermittent fasting can automatically lower calorie intake as you tend to consume fewer meals that too after a huge gap.
This fasting also alters the level of the hormone and helps in losing weight. It raises the production of the fat burning hormone norepinephrine, growth hormone as well as insulin levels (noradrenaline). Short-term fasting may raise your metabolic rate by 3.6–14% as a result of these hormonal changes. Studies show that intermittent fasting can be a very powerful weight loss tool.
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How Is this Diet Helpful to Diabetics And Prediabetic
Shedding excess weight can significantly reduce the risk of diabetes-related complications, and intermittent fasting can be a helpful approach. While intermittent fasting is generally safe, it’s important to be mindful that blood sugar levels can fluctuate around fasting periods, posing potential risks of both hypoglycemia and hyperglycemia for individuals with diabetes.
Other Health Benefits Of Intermittent Fasting
According to this research, it can be quite advantageous for maintaining a healthy weight as well as your body and brain. You might even live longer if you do it.
Weight Loss and Fat Reduction: Intermittent fasting can lead to calorie restriction, which often results in weight loss. It may also help reduce body fat, including visceral fat, which is associated with various health problems.
Heart Health: Some studies suggest that intermittent fasting can help lower risk factors for heart disease, including blood pressure, cholesterol levels, triglycerides, and inflammation.
Cellular Autophagy: Fasting triggers a process called autophagy, in which the body cleans out damaged cells and regenerates new ones. This may have various benefits for longevity and disease prevention.
Brain Health: Intermittent fasting may support brain health and protect against neurodegenerative diseases. It can enhance the production of brain-derived neurotrophic factor (BDNF), which is associated with improved cognitive function.
Reduced Inflammation: Fasting periods can lead to a decrease in inflammatory markers in the body, potentially reducing the risk of chronic inflammatory diseases.
Longevity: While human studies are ongoing, animal research suggests that intermittent fasting may extend lifespan and increase longevity.
Gut Health: Intermittent fasting may promote a healthier gut microbiome, which can have a positive impact on digestion and overall health.
Cancer Prevention: Some studies suggest that intermittent fasting may help reduce the risk of certain types of cancer. It may work by affecting various cancer-related processes, such as cell growth and DNA repair. Studies on animals indicate that intermittent fasting may be cancer-preventive.
Foods That You Can Eat In This Diet?
It’s crucial to consume only wholesome, nutritious foods and liquids throughout meal times to maximize the possible health benefits of your diet.
- Fruits: apples, bananas, berries, oranges, peaches, pears, tomatoes, etc.
- Veggies: broccoli, Brussels sprouts, cauliflower, cucumbers, leafy greens, etc.
- Whole grains: barley, buckwheat, quinoa, rice, oats, etc.
- Healthy fats: olive oil and avocados
- Protein sources: eggs, fish, legumes, meat, poultry, nuts, seeds, etc.
Foods To Avoid In Intermittent Fasting
Intermittent fasting is the practice of limiting your food consumption to particular times or days over a predetermined period of time, typically a week. When you do consume, it is advised that you stay away from refined carbohydrates, sugar, trans fats, and processed meats. The best foods are those that are whole, including avocados, berries, and lean animal proteins.
Intermittent Fast: Tips And Tricks
Advice on how to continue an intermittent fast
- keeping hydrated.
- avoiding becoming food obsessed.
- Taking a nap and unwinding.
- Making each and every calorie count.
- consuming a lot of food.
- enhancing the flavor without adding calories.
Side Effects Of this Diet
It is a phrase used to describe eating behaviors that include regular fasting intervals during which very little or no food is consumed.
- weight loss
- decreased risk factors of heart disease
- lower blood pressure
- improved insulin sensitivity
- reduction in markers of oxidative stress
- improved blood sugar control
Risk Of Intermittent Fast
Despite the fact that intermittent fast is generally regarded as safe, studies have shown that it may have unwanted side effects such as headaches, poor breath, constipation, irritability, and hunger. In addition, some persons are advised to avoid intermittent fasting by healthcare professionals.
Conclusion
The researchers came to the conclusion that time-restricted intermittent fasting as a way of life can be an effective strategy for long-term weight management and health, although more human studies are required.
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