Intermittent fasting is more like time management for eating rather than changing your diet. There are multiple ways of doing this fasting that we'll discuss in this article. It's one of the simplest methods to shed some weight.
Table of contents
- What is it?
- Types of intermittent fasting
- 16:8 method
- 5:2 method
- Frequently Asked Questions
- Benefits of intermittent fasting
1.) What is it?
Intermittent Fasting is a disciplined pattern that has two modes, the first is “Fasting” and another one is “Eating”. A person who is on Intermitting fasting have to switch between these two modes on specific times throughout the week. Most famous types of intermitting fasting are 16:8 and 5:2. In 16:8, we are supposed to eat within 8 hours and fast for the rest of 16 hours. In 5:2, we’re allowed to eat whatever we are currently eating for 5 days, but on the other two days, we have to restrict calories ( 600 for men and 500 for women ).
2.) Types of intermittent fasting
a.) 16:8 method
In this method, we are supposed to set our eating time within 8 hour window. In the rest of the 16 hours, we have to avoid eating any food. However, you can freely drink water, and zero calorie beverages. In the beginning, it is advised to do perform this fasting once or twice a week. However, once you feel comfortable with it and your body has started to adopt this routine. Then, you can make it an everyday fasting.
b.) 5:2 method
This is one of the most popular intermittent fasting. In this method, we’re supposed to eat normally for 5 days per week, and reduce the calorie intake on rest of the two days. For an average male adult, those calories would be 600 and 500 for a female. Here, “normally” doesn’t mean eat anything that you want without taking care of the nutrition and calories.
3.) Benefits of intermittent fasting
Here is the list of some of the benefits of intermitting fasting:
- It reduces the risk of cancer
- It reduces level of insulin which helps the body to use the stored fat.
- It promotes longevity.
- It lowers inflammation levels.
- Intermittent fasting can get the body to activate a process of healing that is called autophagy, which means that body recycles damaged cell components.
4.) Frequently asked questions
It totally depends on the individual person. However, if you are not sure about it, please do it once a week and gradually increase the days as you progress with your journey.
Yes, you can. However, its advised to start slowly and then reach your target goal slowly.
That completely depends upon the results you’re seeking, your current weight and intensity of your fasting. For example, if you are on 5 days a week intermittent fasting 16:8, you’ll notice some changes within a week. However, if you are fasting just once a week, it might take some time to see the changes.
No it does not. However, it increases the metabolism.
Conclusion
Intermitting fasting is one the best method of losing weight, increasing your metabolism, and keep the chances of cancer risk at bay. It’s advised to start intermittent fasting once or twice a week and then progress gradually. If you have any medical condition, please refer to your doctor before adopting a major lifestyle change.
Sources:
https://www.medicalnewstoday.com/articles/324882#summary
https://www.healthline.com/nutrition/the-5-2-diet-guide#how-it-works
https://www.nofat.in/how-to-lose-weight-fast-and-naturally/
