Due to its relative safety and effectiveness, intermittent fasting is a very popular type of fasting. It is the easiest fasting plan for most people looking to benefit from the holistic practice. For some people, fasting is a way to attain religious purity, while for others, it could be the easiest route to losing weight. Whatever, the reason for fasting, intermittent fasting is a sure way to reach your goals without exposing yourself to unnecessary risks.
What is intermittent fasting?
Intermittent fasting is a type of fasting that features an eating schedule that regularly alternates between eating and fasting. Clinical studies have been able to demonstrate that the use of intermittent fasting helps prevent diseases and manage weight. With so many positive testimonials about intermittent fasting, it seems that this is the most likely fasting choice for everyone. But how safe is intermittent fasting and how is it done on a practical basis?
The dynamics of intermittent fasting
Intermittent fasting is a holistic practice that revolves around what time of the day you should eat your food. It is different from every other type of diet that may focus on the food to eat. If you choose this type of fasting, it means that you only get to eat your food at a particular time. Research has shown that it can be healthy to skip your meal for several hours each day. This is also the same if you eat once a day throughout the week.
Experts have researched the dynamics of fasting among humans. They concluded that the human body has evolved sufficiently that we can stay without food for a long time. This can even extend into some days or more.
Fasting and physical activity go together to ensure weight loss
Fasting and physical activity are the opposite of regular eating and being inactive. When we eat a lot of food and exercise, it is easy for the calorie build-up in the body to increase. Less activity and extra calories mean that the body is exposed to several conditions such as heart disease, type 2 diabetes, obesity, and many other illnesses. Clinical studies are demonstrating that intermittent fasting can be used to reverse or prevent these diseases.
How do people do intermittent fasting?
Intermittent fasting comes in several ways – and they all involved choosing regular times during the day to fast and eat. For example, a simple type of intermittent fasting could be eating at eight-hour intervals every day – while the remaining period is dedicated to fasting alone. Another good example of intermittent fasting is that you can decide to eat once a day for two days during the week. By definition, intermittent fasting comes in different ways. But whatever schedule you choose, you will have to switch regularly between fasting and eating.
Plans available for intermittent fasting
The 16/8 fasting plan
There are various available plans for intermittent fasting. But, it is important to consult with your doctor before choosing an intermittent fasting plan. If your doctor gives you the “green light,” then it is pretty much downhill from there. There is a daily intermittent fasting plan, which comes with daily eating sessions of between 6 and 8-hour periods. This is called the 16/8 fasting: which means a 16-hour fasting period and an 8-hour eating window.
The 5:2 fasting plan
The 5:2 approach is another form of intermittent fasting. This plan is all about eating normally for five days each week. Then your food will be reduced to a single meal of between 500 and 600 calories for the remaining two days. This plan can be varied and personalized according to the schedule or convenience of the person. For example, they may prefer to eat normally each day during the week except on weekends – Saturdays and Sundays. These two days will be reserved as their single-meal days.
Longer fasting plans
Some people may think that both approaches are too easy and may request longer fasting plans to lose more weight. Experts have warned that going for longer periods without eating like 24, 36, 48, and 72 hours can be dangerous. People who stay too long without taking food are starving themselves. Moreover, it is not helpful towards your goal, because at this point, the body stores more fat as a result of starvation.
Does the body gets used to fasting?
People may think that fasting works wonders for them and want to continue with the practice. However, they want to understand whether their bodies will become used to the fasting routine. According to expert research, the body needs between two and four weeks to fully get used to fasting. However, people may feel cranky or hungry as they get used to this new fasting routine. The benefit of sticking to the practice is that if you can get through the fasting period of adjustment, then you will keep to the schedule. People usually stick to the schedule at this stage because it is noticeably easy and helps them feel better.
How safe is intermittent fasting?
While many people try intermittent fasting for various reasons, it is safe to assume that the practice is not reserved for everybody. It can be used for weight management. Other people use intermittent fasting as a way to address serious conditions like arthritis, high cholesterol, or irritable bowel problems. To be safe, people should get their doctor’s approval before choosing any intermittent fasting plans. For safety purposes, the following people should never engage in intermittent fasting:
- Children and teenagers that are below the age of 18.
- Women who are breastfeeding or pregnant.
- People who have long records of eating problems.
Anybody who does not fall in this category can safely engage in intermittent fasting. This can be a significant lifestyle change that comes with numerous benefits. It is important to know that different people react differently to intermittent fasting. You should speak with your doctor once you feel any nausea, headaches, or anxiety as soon as your intermittent fasting begins.
Conclusion
Intermittent fasting is a way for people to lose weight. People perform this type of fasting for a wide range of benefits. Some of the benefits of intermittent fasting include improving memory/thinking, improving heart health, and improving physical performance. Improves tissue health.
