Are you looking for a method to lose weight or maintain health but are confused about picking the ideal method? Well, you aren’t alone; it happens to most of us. There are many ways like running, gym, skipping rope, diets, etc., but intermittent fasting is the one getting the fame these days.
Understanding the popular benefits of IF is crucial as there are always a lot of questions in everyone’s mind before starting anything new. And the major question in this regard is mostly about weight loss. Well, to put your mind at ease, yes, intermittent fasting can help you lose weight effectively.
Also, to spread the idea of intermittent fasting, we have prepared a comprehensive Intermittent fasting guide for beginners.
Let’s begin!
What is Intermittent Fasting?
Intermittent fasting (IF) is not a new term, it has been used in religious ceremonies, and health benefits have been discussed for years. But recently, this term has gained more attention because of its potential role in weight loss and health.
Intermittent fasting is not a diet; it’s an eating pattern. There are no particular restrictions in IF on the type of food you can eat, but some rules to follow while fasting.
There are different types of intermittent fasting, and all of them have different time frames. So, let’s talk about some of the kinds of IF now.
6 Types of Intermittent Fasting You Can Consider
You can do intermittent fasting using many ways. The list of options is wide enough for you to choose one that suits your lifestyle easily.
So, without further ado, let’s get to the types.
16:8 Fasting Method
This is the most popular IF method and the simplest one to follow. In the 16:8 type, you fast for 16 hours and have an 8-hour feeding window.
Men can fast for 16 hours each day and women for 14 hours on the 16:8 diet. You can work out a schedule that works for you.
Also, if you have trouble fasting for 16 hours at once, start with 12 hours and gradually increase the number of hours you fast each day.
The 5:2 Method
This diet was made popular by BBC journalist and doctor Michael Mosley. The 5:2 diet is a fasting plan that allows you to normally eat for five days of the week and then restricts your calorie intake to 500 for two non-consecutive days.
The beauty of this diet is that it’s simple to follow and doesn’t require you to fast for a long time. The best way to do this diet is by picking Monday and Thursday as your fast days. Just try not to pick consecutive fasting days as the body needs vital proteins.
Also, make sure that you don’t go over your calorie limit and eat food ideal for weight loss on your fasting day.
Alternate Day Fasting
This diet is exactly as it sounds. On alternate days, you fast and then eat normally on the other days. Most people even prefer to avoid eating solid foods while fasting, and some prefer food with a calorie count below 500. And on your non-fasting days, you can eat whatever you want.
The main problem with this diet is that it can be hard to stick to, especially if you are a food lover.
One-Day Weekly Fast Method
This fasting method is a bit more flexible than the alternate day diet. In this, you fast for 24 hours once a week and can eat whatever you want on the other six days. You can have water, tea, and other calorie-free drinks during the fasting days.
So, if you find it hard to fast every other day, this might be a good option for you. It will help you restrict the calorie count without sacrificing your favorite foods for a longer period.
Meal Skipping Method
This is the simplest form of intermittent fasting, where you simply skip one or more meals a day. The apparent advantage of this diet is that it’s simple and doesn’t require any counting or planning. All you need to do is skip a meal and eat when you’re hungry.
But, make sure that your skipped meal is not your breakfast because there are many health benefits of breakfast.
12-Hour Fasting Method
This IF method is a bit more challenging than the 16:8 diet and the 5:2 diet. In this, you fast for 12 hours and have a 12-hour feeding window.
The tricky part about this diet is that you have to be very strict with your timing. So, if you want to have dinner at 7 PM, you have to fast from 7 AM to 7 PM. But if you can manage to do this, it’s an excellent way to restrict your calorie intake and lose weight.
Also, you can read the DoFasting article on the types of intermittent fasting to get much more detailed information.
Health Benefits of Intermittent Fasting
For decades, researchers have been studying IF in animals and humans to try to establish health advantages. But, more study is required, especially regarding the long-term benefits of practicing IF.
When you practice intermittent fasting regularly, it may help to:
- Reduce the amount of visceral fat in your abdomen associated with heart disease. Also, it helps in reducing weight.
- It keeps the heart healthy as IF reduces blood pressure and improves cholesterol levels.
- Lowering the blood sugar levels and reducing insulin resistance, the hormone that regulates blood sugar levels.
- Reduce inflammation and its related symptoms, such as arthritis, multiple sclerosis, and asthma.
- Improves sleep quality by changing your body’s internal clock and moving the digestion to the early hours of the day.
Health Risks Related to Intermittent Fasting
The significant side effect of Intermittent fasting seen in people are –
- Anemia – This happens because people do not eat the required amount of food on their fasting days.
- Dehydration – Many people don’t prefer taking in any fluids during fasting, which can cause dehydration if not taken care of.
- Electrolyte Imbalance – This is caused due to dehydration and can be dangerous.
- Headache – Hypoglycemia causes headaches while fasting, as during fasting, the addition of sugar in the body pauses for a while.
- Constipation – This is a common side-effect in people who fast, which happens due to dehydration.
- Malnutrition – This can happen if you do not eat a balanced diet on your non-fasting days.
- Muscle Loss – This can happen if you do not take in enough protein on your non-fasting days.
Conclusion
Intermittent fasting is a great way to improve your health and lose weight, but it’s not for everyone. Also, you can make sure to consult the doctor before you start fasting and follow his advice. Be careful about the type of intermittent fasting you are doing and the amount of food you eat on your non-fasting days. Happy fasting!
