Basics of Intermittent Fasting
Fasting is something we’ve heard of before.
People have been doing it since the start of time.
Some people do so without even realizing it! In fact, our bodies go into fasting mode while we’re asleep.
But is fasting for dietary purposes good for you?
With the word diet, one immediately goes for the what’s, why’s, and how’s.
Not many people think of the when’s, which is what intermittent fasting is for.
Intermittent fasting is just a rebranding of fasting, which we’ve all been doing our entire lives. It is a pattern, schedules of when to eat and fast, and there are various methods on how to do it.
There have been a lot of promising health benefits talked about with intermittent fasting such as improving your mentality, low inflammation, a decrease of certain disease development, optimized hormones, and obviously weight loss.
But how does intermittent fasting help you lose weight?
When you’re fasting, your body uses the nutrients and energy forms it stored within in order to continue functioning.
And because you are skipping meals, it’s more likely that your calorie intake will decrease.
Intermittent fasting has various options for you to choose from.
You can fast for as long or as short as you like.
But remember that fasting for a very long period of time requires medical supervision.
Here are some common regimens people go for.
16/8 Method. This method involves fasting for 16 hours daily. You eat all your meals within an 8-hour period, then fast for the remaining 16 hours.
20/4 Hour Method. Also done daily, but with different time periods. You eat one large, lengthy meal or two smaller meals within a 4-hour time period, then fast for the next 20 hours.
5/2 Diet. 5 regular days of eating and 2 days of fasting are given. But you are still allowed to eat 500 calories on each of the fasting days. It could be either through a single meal or smaller meals throughout the day.
Alternate-day Fasting. Alternate-day fasting is easy to understand. You eat for one whole day, fast the next day, and eat the day after.
36-Hour Fasting. It’s similar to alternate-day fasting. And easily understood in it’s name, you get to eat for one day then fast for the next 36 hours, before eating again for another whole day.
Intermittent fasting might be a new trend in the fitness and nutrition world right now, but you better know that it’s not for everyone.
If you’re already underweight, you have a medical condition, or have a history of eating disorders, you should have a consultation first before you consider fasting.
Also, intermittent fasting affects women differently from men.
So, if you’re having fertility problems, trying to conceive, or you’re currently pregnant or breastfeeding, it’s best to hold off intermittent fasting for now.
While you’re starting your intermittent fasting journey, keep in mind some side-effects you might encounter at the beginning such as hunger and feeling weak.
These are temporary as your body is still adapting to your new eating patterns.