Looking to shed those extra kilos and maintain a healthy lifestyle? Consider giving intermittent fasting a try. But before you do, remember that this dietary approach only delivers results when done the right way
As we scroll through countless reels each night, we're often tempted by health fads. Whether it's a viral recipe or a trending diet, there's always something new to try. But amidst all the fleeting trends, one dietary method has stood the test of time and proven its effectiveness for many.
Several celebrities swear by this approach to stay fit and healthy — we're talking about intermittent fasting. While the idea of intermittent fasting might seem appealing, many don’t know the right way to do it. Let experts guide you on how to make the most of this popular dietary method.
Intermittent fasting is a dietary approach that alternates between periods of eating and fasting, allowing individuals to strategically manage their food intake and health. Instead of focusing on what to eat, this diet emphasises when to eat. By restricting eating to certain hours in a day, you may find it easier to reduce calorie consumption without feeling deprived. The goal of this eating pattern is to reduce the window of time during the day when you eat, allowing your body to spend more time in a fasting state, which can lead to metabolic benefits. There are several methods to do intermittent fasting, each varying in the duration of fasting and eating periods:
16/8 method: Involves fasting for 16 hours and eating during an 8-hour window. This is the most popular and comparatively easier method.
5:2 diet: Eat normally for five days a week and restrict calorie intake to about 500–600 calories on two non-consecutive days.
Eat-stop-eat: Involves a 24-hour fast once or twice a week.
Alternate-day fasting: Involves alternating between fasting days (very low-calorie intake) and eating days.
Warrior diet: Involves eating small amounts of raw fruits and vegetables during the day and one large meal at night.
How does it affect the body?
Intermittent fasting impacts the body by reducing insulin levels and increasing the growth hormone production. On a cellular level, it stimulates autophagy, a process where cells remove damaged components. Hormonal changes improve metabolic health and support fat burning. These adjustments can enhance overall cellular repair and function. Fasting also triggers the release of growth hormone, which plays a crucial role in muscle preservation and fat metabolism.Intermittent fasting can be an effective weight loss tool by reducing calorie intake and boosting fat burning through lower insulin levels and an increased metabolic rate. Besides weight loss, it may improve insulin sensitivity, reduce inflammation, and lower the risk of chronic diseases like Type 2 diabetes, heart disease, and neurodegenerative disorders.
Additionally, this method can also enhance brain health and may contribute to increased longevity.
Not meant for all
Those looking to manage their weight, improve metabolic health, or enhance overall well-being can benefit from intermittent fasting. It may be particularly suitable for people who have a structured routine and can stick to specific eating windows without feeling deprived. However, those with a history of eating disorders, specific medical conditions such as diabetes or hypoglycemia, pregnant or breastfeeding women, and anyone who may struggle with the psychological aspects of fasting should avoid it. The expert suggests that it is essential to assess your personal health circumstances and consult a professional before starting an intermittent fasting regimen. Apart from hunger being the most common side-effect, some people may experience low energy levels. Additionally, changes in eating patterns can lead to constipation or bloating, and it's quite common for some to feel irritable (or maybe hangry) during fasting periods. Those new to this dietary method may also experience headaches or dizziness, especially if they are not consuming enough fluids or electrolytes during fasting periods. Most individuals complain of severe micronutrient deficiencies, hair loss, and insomnia.
What's the right way?
Experts state that intermittent fasting largely depends on your lifestyle, personal preferences, and health goals. The right approach to intermittent fasting is one that fits seamlessly into your daily routine, allowing you to maintain consistency and achieve the desired health benefits.
Some prefer skipping breakfast and eating from noon to 8 pm, while others opt for an early dinner, fasting overnight. The key is consistency, choosing nutrient-dense meals, and maintaining hydration during fasting periods to support overall health and maintain energy levels. Some ideal food choices include protein-rich foods, healthy fats such as nuts and seeds, and fibre-rich foods. Skipping meals as part of intermittent fasting is generally safe if done correctly and doesn't lead to excessive calorie restriction or nutrient deficiencies. However, it's important to ensure that meals consumed are nutritious and balanced. Remember that skipping meals can lead to nutrient deficiencies, muscle loss, hormonal imbalances, eating disorders, and energy imbalances if not managed properly.
What about midnight cravings?
Even though we try to eat healthy throughout the day, we all struggle when it comes to dealing with midnight cravings. You can manage midnight cravings easily:
Stay hydrated: Thirst is often mistaken for hunger. Drinking water or herbal tea can help curb cravings.
Protein-rich snacks: If cravings are intense, a small, protein-rich snack (like a handful of nuts or a boiled egg) can be consumed without disrupting your fasting too much.
Balanced meals: Ensure your last meal before the fasting period is well-balanced, including protein, healthy fats, and fibre, to keep you full for a longer period.
Sleep hygiene: Poor sleep can increase cravings, especially for sugary foods. Ensure you have a consistent sleep schedule and a conducive sleep environment.
Mindful eating: If a craving hits, pause and assess if it's true hunger or simply a habit. Distract yourself with an activity like reading or deep breathing.
Routine adjustment: If midnight cravings persist, consider adjusting your eating window to include a later meal or snack before starting your fast.
Before you start fasting
It is essential to understand your body's unique needs and how it responds to fasting. This means paying attention to hunger cues and energy levels.
Always plan your meals carefully, focusing on nutrient-dense foods that will sustain you during eating windows, thus preventing the temptation to indulge in unhealthy options.
Ease into the transition and allow your body to adapt without overwhelming it.
Maintain a positive mindset and be patient as you navigate this lifestyle change. Doing so will foster long-term success and encourage a healthier relationship with food.
If you experience adverse effects, don't shy away from consulting a healthcare professional.
Remember that consistency and a well-rounded approach will help maximise the benefits of intermittent fasting.
Adapted from: IT
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