Intermittent Fasting

Fasting has been considered conventional and was not much favoured especially by the younger generation. Suddenly this 'old-fashioned' practice has gained so much popularity in the blink of an eye. The break out of the trend of intermittent fasting gave a new outlook to the traditional way of fasting.

What is intermittent fasting and how is it different from the usual fast? Why is it popular nowadays? Fasting is about not having anything for a certain period, which ranges from 12- 24 hours. During this period you either drink water and other beverages or sometimes nothing at all. Intermittent fasting slightly moves away from the common fasting method. It is a type of fasting that alternates between fasting and eating at a certain period of the day. When you fast you are making your body starve long enough to trigger fat burning. There are many variations of these timings as well. That we will be discussing in detail.

(Source: Healthline)

Intermittent fasting is commonly known for its benefits in weight loss. However, people don't know how it happens or the science behind it. Also, it has other health benefits as well.

Have you ever wondered how you get the energy to sustain yourself when you are on fast? When you eat, some of the energy is stored in the liver in the form of glycogen which is a form of glucose. When you are fasting, the body uses the stored nutrients and energy thereby helping you to continue functioning. There is an increase in the growth hormone and decrease in your insulin eventually, leading to weight loss.

There are many fasting modes and which is better?

• 5:2

This is a type of fasting where you fast twice a week.

• 16:8

You fast for 16 hours and your eating window is 8 hours. That is, you have your first meal then wait for 8 hours to have your second meal. These 8 hours can be either between your breakfast and lunch or lunch and dinner. According to doctors, this is the ideal fasting. Also, if weight loss is what you are aiming for you can get away easily with this.

• 20:4

Here you fast for 20 hours and your eating window is 4 hours. This is more beneficial when it comes to anti-ageing and is therapeutic for the heart and brain. Go for this if you have any health problems or Alzheimer's or Parkinson's or epilepsy.

• Every other day

This is when you fast 'every other day' is; on alternate days. If you fast for one day, you don't on the other day.

• OMAD ( One Meal A Day)

You can eat only a meal a day. Many people do this successfully. This is good for people over the age of 50 who wish to lose weight.

It takes 3- 5 days to adapt to this process so every other meal or 5:2 or any such form wouldn't be favourable. Consume more fat the previous day so that you won't be hungry the next day as eating carbs can make you feel hungry. For better results, it's always best to follow a keto diet and avoid cheat meals.

How does this benefit you?

• Weight loss

• Increases mental sharpness

• Lowers inflammation within the body

• Removes cellular waste from your body

• Decrease in blood pressure and IGF-1, a hormone related to ageing and diseases.

All of these benefits are related to one another. It's primarily due to the metabolic switch. When you fast the body burns the sugar in the liver and when it's used up it uses the existing fat. Thereby you get rid of unwanted body fat. This leads to reduction of inflammation, repair damaged cells and so on.

Things to be kept in mind

• Make sure you drink enough water. Drinking water when you are fasting is important. It's okay to drink coffee and tea but best to drink green tea and black coffee without sugar. Drink water before you have any of these.

• You may have supplements like vitamins, electrolytes, minerals, omega 3 fatty acids, cod liver oil, or fish oils.

• Avoid protein powder like whey when you are fasting.

• Make sure you don't eat high carbs as this can keep your insulin level high as fasting is meant to reduce your insulin levels. This can make you feel more hungry too.

Don't be harsh on yourself, listen to your body. Start small and inch up every day. This is your golden rule: don't eat unless you are hungry. As it is said, " fasting is truly a secret source of power".

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Author - Tess Bobby

Content Writer at Escribo.