Intermittent fasting (IF) refers to eat habits in which no calories are eat or the calories are severely restricted for an extended period of time. There are many different subgroups of intermittent fasting, each with individual variations in the duration of the fast; some for hours, others for day (s).
This has become an extremely popular topic in science because of the potential fitness and health benefits that are discovered.
What Is Intermittent Fasting
Fasting, or periods of voluntary food abstinence, have been practiced around the world for centuries. However, IF with the goal of relatively new health improvements.
Firstly, IF involves restricting your food intake for a set period of time and does not involve changes to the actual foods you eat. Currently, the most common IF protocols are a 16 hour fast per day and a full day, one or two day fast per week.
IF could view as a natural eating pattern that humans were created to implement and it dates back to our Paleolithic ancestors of hunters and gatherers. The current model of a planned intermittent fasting program could potentially help improve many aspects of health. From body composition to longevity and aging.
Intermittent Fasting Weight Loss
Although IF violates the norms of our culture and the general daily routine> Science may point to lower meal frequency and more fasting as the optimal alternative to the normal breakfast, lunch and dinner model. Here are two common myths related to intermittent fasting.
Myth 1 – You must eat 3 meals a day: This “rule” common in Western society was not developed on the basis of evidence of improved health. But was adopted as a common pattern among settlers and eventually became the norm.
Myth 2 – You need breakfast, it’s the most important meal of the day: Many false claims have been made about the absolute necessity of breakfast every day. The most common claims are “breakfast increases metabolism” and “breakfast decreases food intake later in the day”.
Types Of Intermittent Fasting
Intermittent fasting comes in a variety of forms, and each can have a number of specific benefits. and each form of intermittent fast has variations in the ratio of fasting to food. The benefits of these different protocols can vary. and it is important to determine which one is best for you.
The factors that can influence the selection include health goals, daily routine and current state of health. The most common types of IF are day two fasts, time-limited feed, and modified fasting.
1. FASTING ON THE ALTERNATIVE DAY
This approach involves alternating days of no calories with days of free feeding and eating whatever you want. This plan shown to aid in weight loss, improve cholesterol and triglyceride (fat) levels in the blood. And improve markers of inflammation in the blood. The main disadvantage of this form of intermittent fasting is that it is most difficult to adhere to during the fasting days due to the reported hunger.
2. MODIFIED FASTING
5: 2 DIET Modified fasting is a protocol with programmed fasting days, but the fasting days allow some food intake. In general, 20-25% of normal calories allow to be consume on fast days. So if you use 2000 calories on normal eat days. you are allow to consume 400-500 calories on fasting days.
3. TIME RESTRICTED FEEDING:
If you know someone who has said they are fasting intermittently, But the chances are it is a limited-time feeding. This is a type of intermittent fasting that is use on a daily basis. And uses calories for only a small part of the day and fasts for the rest.
COMMON QUESTION ABOUT INTERMITTENT FASTING
Are there any foods or beverages that I can consume during IF? Unless you are following the modified 5: 2 fasting diet you should not eat or drink anything that contains calories. In fact, adequate water intake is essential during IF, and some say drinking black coffee while fasting helps reduce hunger.
Benefits of Intermittent Fasting
Research on IF is still in its infancy. but it still has great potential for weight loss and treatment of chronic diseases. To recap, here are the potential benefits of intermittent fasting:
Shown in Human Studies: 1. Weight Loss 2. Improve blood fat markers like cholesterol 3. Reduce inflammation 4. Reduced stress and improved self-confidence 5. Improved mood Shown in animal studies: 1. Decreased body fat 2. Decreased levels of the hunger hormone leptin 3. Improve insulin levels 4. Protect you from obesity, fatty liver disease and inflammation 5. Longevity