Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. The most common intermittent fasting method involves a daily 16-hour fast, divided into intervals.
The concept of intermittent fasting is not based on a specific type of nutrition but is based on when we should eat. Therefore, it is not a conventional diet and is instead an eating pattern.
Intermittent fasting methods
There are different ways of intermittent fasting. What’s common between them is that all of them involve splitting the day or week into intervals of eating and fasting.
During the fasting intervals, we can sometimes eat but very little, in case of hunger becomes uncontrollable.
By reducing our calorie intake, all of these methods aid in weight loss. However, we must ensure not to overeat during the eating period to compensate for the hunger felt during the fasting period.
16/8 Method
In this method, we need to skip breakfast and restrict all our meals within an 8 hour period. For example, between 1p.m to 9p.m. In the remaining part of the day, which is of 16 hours, we have to fast.
Eat-Stop-Eat Method
This method involves fasting for 24 hours, once or twice a week. Fasting is observed from previous day’s dinner to the next day’s dinner.
5:2 Method
In this method, we consume only 500–600 calories on 2 non-consecutive days of the week and eat normally on the other 5 days.
Powerful weight loss tool
Weight loss is the most common reason behind people attempting intermittent fasting. Eating fewer meals leads to an automatic reduction in calorie intake. Intermittent fasting also causes changes in hormone levels. Together, these 2 aspects lead to weight loss.
Intermittent fasting lowers the insulin level, promotes growth hormone level as well as increases the release of the fat burning hormone known as norepinephrine.
Health benefits of intermittent fasting
There are many health benefits of intermittent fasting. It can help us lose weight and belly fat without having to consciously restrict our calories. Intermittent fasting can also reduce insulin resistance which leads to lowering of blood sugar which in turn can prevent the risk of Type 2 diabetes. Intermittent fasting may also prevent risk of heart diseases by reducing bad cholesterol (LDL), blood triglycerides, blood sugar and insulin resistance. Intermittent fasting also promotes brain health and prevents the risk of Alzheimer’s disease.
Intermittent fasting makes it easy to follow a healthy diet routine.
Healthy eating routine is something which is not always very easy to follow. Most common reason behind it is our busy schedule. The concept of intermittent fasting thus makes things easier as it requires less of planning and cooking. It is very popular among those who struggle following a healthy eating pattern due to their hectic lifestyle as it allows them to improve their health by simplifying their life.