In a world of emerging fitness trends, intermittent fasting is the most popular and holistic approach among health enthusiasts. Not only is it backed up by tradition but even science, making it a lifestyle people are living to achieve their wellness goals. It focuses on “when” you eat instead of “what,” offering various health benefits. Choosing the right fasting method, ensuring the right nutrient intake, and staying hydrated are the keys to utilizing the method to its full potential. It offers a new perspective on health, weight management, and overall well-being only if approached in a balanced manner.
What is intermittent fasting?
Intermittent fasting is strategic planning of meals based on time of eating. It involves scheduling your meal in cycles between periods of eating and fasting with a minimum of 14 hours with no food. This method is adopted in variations of eating patterns, such as alternate days, five days a week with fasting for two days, or eating only certain hours a day. The fasting state is believed to boost the processes of the body that are in charge of governing blood sugar and metabolism; thus, intermittent fasting supports the circadian rhythm of the body.
Methods of intermittent fasting
- 16/8 Method: 16/8 fasting is the most used approach, which includes fasting for 16 hours and eating within an 8-hour window. For example, eating from 12 p.m. to 8 p.m. and fasting for the remaining time. People generally skip breakfast in order to maintain the time frame in this type of diet.
- 5:2 Method: This method involves restricting your intake to 500-600 calories on two nonconsecutive days of the week but eating normally the other five days of the week.
- Eat-stop-eat: This is the more advanced version, which involves fasting for 24 hours once or twice a week.
- Alternate-Day Fasting: This approach involves fasting every other day, allowing for small meals of around 500 calories on fasting days.
How should beginners start their fasting journey?
Consulting a healthcare professional is mandatory before starting the intermittent fasting journey. It is necessary to plan your meals during the eating time frame according to the needs of the body. as to complete their required nutrients for staying healthy. A complete beginner should start by fasting for a set number of hours each day. Herbal teas and physical activity such as light exercises help in maintaining hunger and keeping the body active and relaxed. Avoid overeating on non-fasting days in order to achieve a good result.
Benefits of intermittent fasting:
- Weight loss: As fewer meals are consumed in a day, it gradually reduces the calorie intake, helping in weight loss. Intermittent fasting also speeds up the fat loss process by allowing the body to tap into the fat reserves.
- Improves metabolism: it aids digestion and reduces blood sugar levels, resulting in improved metabolic health.
- Heart health: it reduces inflammation, reducing the risk of heart diseases. It also helps in repairing cellular tissues.
- Mental health: Fasting also enhances mental health by reducing stress and promoting autophagy, which results in better health and a longer lifespan.
There are many myths prevailing about intermittent fasting, making people skeptical about the method. Intermittent fasting is not just about skipping breakfast, and what you eat in an eating window still matters. While it offers several health benefits, it is not suitable for everyone. Every individual’s body is different and requires unique care. What works for one may not work for another; thus, taking advice from professionals is crucial before starting any health care journey.
