Everything about intermittent fasting

When searching about weight loss, one of the first method of dieting that comes up is intermittent fasting. It has been trending since 2019 among a lot of people worldwide. With many people following it, many are still unaware of it. It is not an easy way to lose weight and people tend to make a lot of mistakes while trying to follow this regiment. Thus we have come up with this guide goal to provide everything about intermittent fasting that you need to know.

What is Intermittent Fasting?

Intermittent fasting is s a pattern of eating. It’s an approach to scheduling meals so that you get the most out of them. It involves cycling between periods of fasting and eating. The main focus of intermittent fasting is on when you should eat; rather than on the kind of foods you should eat.

How Internmittent Fasting Works?

The main aim of intermittent fasting is to redirect the body’s attention to things other than the digestion of food. During the fasting time period, the body goes into starvation mode and a lot of metabolic changes take place inside it. As there is no food left in the stomach to be digested the body focuses on the recovery and maintenance process. Secondly, due to the unavailability of carbohydrates, the body enters into ketosis, a state in which fat stored in the body is used for energy. This process helps to shed kilos.

Types Of Internmittent Fasting

5:2 Fasting

The idea is to eat normally for five days and then on the other two eat 500 or 600 calories a day for women and men, respectively.

12 hours of fasting

This type of intermittent fasting allows people to adhere to 12 hours fasting window every day. In this people usually keep a window between 7 p.m. and 7 a.m.

The 16/8 method

This method of fasting involves skipping breakfast and restricting the eating period to 8 hours wherein people can fit in two, three, or more meals. 

Eat-Stop-Eat

This type of fasting involves restricting or avoiding calorie intake for 24 hours, once or twice a week. Only water, coffee, and other zero-calorie beverages are allowed in this method of intermittent fasting.

Alternate day fasting

In alternate-day fasting, one has to fast every other day. 

Benefits of Intermittent fasting

• Weight loss and fat loss
• Prevent several conditions and diseases, including:
  • type 2 diabetes
  • heart conditions
  • some cancers
  • neurodegenerative diseases
• Helps live longer
• Increases energy

Recommended foods

A balanced diet focuses primarily on:

• fruits and vegetables, which can be fresh, frozen, or canned (in water)
• whole grains, including quinoa, brown rice, oats, and barley

• lean protein sources, such as poultry, fish, beans, lentils, tofu, nuts, seeds, low fat cottage cheese, and eggs
• healthful fats from fatty fish, olives, olive oil, coconuts, avocados, nuts, and seeds

Limit the intake of junk food as it can cause weight gain and contribute to disease.

Tips For Intermittent Fasting

• You can also follow the following tips to stay on track with this diet:
• drink cinnamon herbal tea during the fasting period
• consuming water regularly throughout the day
• exercising before or during the eating window
• practicing mindful eating when consuming meals
• trying meditation during the fasting period
•  Fill your plate with protein, vitamins and other healthy nutrients and add a small number of carbs and fats.
• Take a small and light first meal.

A lot of people have shown very well and effective results post intermittent fasting. It is slowly becoming a part of a lot of people’s lifestyles. Do let us know in the comment section down below your thoughts about intermittent fasting. If you liked this post then you may also want to check out our Health Section.