All You Need to Know About Intermittent Fasting

A Comprehensive Guide to Health and Wellness

Fasting is not a new concept to us. It has been around since ancient times. There is mention of various fasts in our scriptures. It usually has some positive effects on our health. But now people keep coming up with new diets every now and then, like keto, paleo, or Vegan. In a world where there is some new fad diet coming in every day, Intermittent Fasting proves to have some potential health benefits. It is not a diet but an eating pattern where you eat at a certain time and fast for a few hours. This basically gives the gut time to restore its integrity.

As said earlier, Intermittent Fasting focuses on when you eat rather than what you eat. The fasting period can last from 12 to 24 hours, depending on what fasting method you choose. A few of them are the 16/8 method, alternate-day fasting, the 5:2 approach, or weekend fasting.

Now you may ask, What are the benefits of Intermittent Fasting? Why would you choose this over other diets?

It’s because, like other diets, there are no food restrictions in IF (Intermittent Fasting). There are no specific cooking or eating guidelines; you can experiment and enjoy any food you like. IF, like any other diet, is not very strict and is convenient.

Now, coming to its benefits,

1. This approach is amazing for weight loss, as when you fast for prolonged hours, your body depletes stored glycogen and burns stored fat for energy. This eventually helps with losing weight.
2. During fasting, our body undergoes a cellular repair process, also called Autophagy, a mechanism that removes damaged cells and waste materials. This promotes cellular rejuvenation and increases the chances of longevity.
3. It also helps with cognitive and brain health and regulates hormonal imbalances in our bodies.

So how do you do it? What are the rules and methods of Intermittent fasting?

16/8 Method: Fast for 16 hours and eat all your calories within the 8-hour feeding window. For example, you can consume your calories between 9 a.m. and 5 p.m. After 5 p.m., you will not have any solid food.

The same goes for other methods. For the 5:2 approach, you can eat normally for 5 days, and then for the rest of the 2 days, you fast (limit your calorie meals). You can choose any one of the methods, depending on your convenience. Make sure to follow a proper schedule that aligns with your lifestyle. For better results,

1. Feeding Window: Opt for a balanced meal comprising lean protein, healthy fats, complex carbohydrates, and plenty of vegetables during the feeding window. Avoid excessive processed foods, refined sugars, and unhealthy fats.

2. Hydration: Drink water, herbal tea, or black coffee during the fasting period to stay hydrated and curb hunger.

3. Snack Options: Choose nutritious snacks like nuts, seeds, fruits, or Greek yogurt during the feeding window if needed.

We have talked about all the potential health benefits of IF. But,

1. This approach is not suitable for people with underlying health conditions.
2. Prolonged hours of fasting can lead to insomnia, irritability, headaches, and nausea.
3. Other than that, it can sometimes lead to weight gain when, after fasting, you binge eat due to increased hunger.
4. So always contact your doctor before starting this plan. Also, this plan is not suitable for the long term.

So to conclude, Intermittent Fasting is an effective approach to losing weight when done properly with professional guidance. It is not a one-size-fits-all approach, and individual considerations should be taken into account. So make sure to contact your medical practitioner before starting out, take a leap of faith, listen to your body, and embark on a holistic health journey.