Currently, the intermittent fasting (IF) method has been one of the most popular health trends of the past decade. Some researches prove that intermittent fasting can reduce your raised blood sugar, help you in shedding excess weight, and weight management as well. It can reduce the initial risk of heart disease and the body’s internal inflammation. Studies in humans have shown that IF is safe and effective but in real terms no more effective than any other diet because many people find it difficult to fast. Some research suggests that the timing of the fast is the key and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention.

How IF can help in shedding extra weight?

The food we eat is broken down into small particles by different digestive enzymes in our gut and eventually absorbed as molecules in our bloodstream. Carbohydrates, particularly sugars can enter our cells with the help of insulin, which is a hormone made in the pancreas. Insulin brings the sugar into the fat cells and keeps it there.

Between meals, as long as we don’t snack, our insulin levels will go down and our fat cells can then release their stored sugar to be used as energy. We lose weight if we let our insulin levels go down. The entire idea of IF is to allow the insulin levels to go down far enough and for long enough so that we can burn our stored fat.

How to do intermittent fasting?

Intermittent fasting is an eating pattern during which you refrain from consuming your daily calories intake for an extended period of time. Usually, this period lasts between 12 and 40 hours. In this fasting state water, coffee, and other calorie-free beverages (with < 50 calories and causing no insulin spike) are allowed but no solid foods or calorie-containing drinks are permitted during the fasted state.

For example, if you finish your dinner at 8 p.m. on Monday and do not eat again until 8 p.m. on Tuesday, you will complete a 24-hour fast. Some people choose to fast from breakfast to breakfast or lunch to lunch. But the time frame will depend on the individual’s tolerance.

A full 24-hour fast every other day can make things extreme and may be difficult for many people to maintain, so it’s usually not recommended for novices. However, you do not have to go all-in right away and many intermittent fasting methods start with a shorter period of time.

Here are some popular eating patterns to start intermittent fasting in your dietary intake:

Time-restricted eating: It involves fasting every day for a minimum of 12 hours or longer and eating in the remaining hours. A popular example is 16:8. It features a daily 16-hour fast and an 8-hour eating window wherein you can eat in 2, 3, or more meals.

The 5:2 Diet: The 5:2 diet involves eating as you normally do 5 days of the week and restricting your calorie intake to 500–600 on the remaining 2 days.

Eat Stop Eat: Eat Stop Eat involves a 24-hour fast once or twice per week.

Alternate-day fasting: With alternate-day fasting, the goal is to fast every other day.

The Warrior Diet: The Warrior Diet was among the first popular diets to include a form of intermittent fasting. It involves eating small amounts of raw fruits and vegetables during the day and eating one large meal at night.

How long should an intermittent fasting program last for?

This totally depends on your objective. Your intermittent fasting program can last for a month, 2 months, 6 months, 1 year, or making it a lifestyle choice you can have a fasting program that lasts forever as part of your ongoing eating plan.

Benefits other than Weight Loss.

1. Anti-inflammatory properties – studies show that intermittent fasting can help fight inflammation, which is a key instigator of common health conditions. This includes asthma, irritable bowel syndrome, and autoimmune diseases.
2. Slows down aging – fasting promotes reducing oxidative stress. Oxidative stress is a key driver of aging. New research found that fasting increases a molecule that slows the aging of arteries and skin.
3. Improved mental concentration – Studies found that during fasting our brain produces more brain hormones which is a protein called brain-derived neurotrophic factor (BDNF). An increase in BDNF helps improve focus and mental flexibility.
4. Increases brain function and health – brain functioning is more than just mental health and concentration. IF may help in improving cognitive, memory, and learning capabilities which are essential for good brain health. Studies display how intermittent fasting improves metabolic processes which aid better brain functioning. The timed eating restrictions encourage new cells to produce more regularly and induce BDNF expression.
5. Improves gut health – As intermittent fasting decreases blood pressure, reduces inflammation, and encourages fat burning, these all factors collectively help in improving gut health.
6. Helps improve heart health – Studies display that intermittent fasting methods can lower blood pressure, triglycerides, cholesterol, and LDL. All of which are key drivers of heart conditions such as strokes, heart attacks, cardiovascular disease, and cholesterol. Reducing these factors can lower the risk of heart disease and improve heart health. Etc.

Side effects and Risks of Intermittent Fasting.

Intermittent fasting can induce a few mild side effects:

• Weakness
• Hunger
• Fatigue
• Slow reactions
• Irritability
• Dehydration

It is normal if any of these side effects occur. But, in case of these side effects persist and do not decrease after a couple of days, it is best to abort the fasting method you have chosen and consult your doctor. There may be underlying health issues.

Is IF for everyone?

Fasting in general is not suitable for everyone. It depends on the current lifestyle and health conditions of a particular person. Few conditions where Fasting should be avoided or should be done with a doctor’s consultation at priority –

• Pregnant females, breastfeeding mothers
• People with a history of eating disorders
• Chronically stress condition
• Poor sleep quality
• Beginner to diet and exercise

NOTE: Please consult your Dietician or Doctor before starting any type of Dietary method.