Intermittent Fasting: Benefits, Myths, and How to Guide

Intermittent fasting is becoming the most followed trend in youth. Due to its effective results and ease, people call it a miracle diet and adopt it as part of their meal plan.

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People nowadays are concerned about their weight to stay active and fit; therefore, they choose this fasting pattern.

IF is not only good for weight loss but also works for the body and brain. For a healthy lifestyle, IF is what you need.

What Is Intermittent Fasting?

Intermittent fasting (IF) is a cycle between eating healthy food and fasting. In this fasting method, you don’t have to control calories, but you learn when to eat.

Fasting is not a new term because ancient people learned how to live without food in starving conditions. Also, many religions, like Islam, Christianity, and Buddhism, prefer this practice for spiritual reasons.

Health Benefits

● Weight Loss is one of the most highlighted benefits of IF. In this method, you don’t have to control calories and restrict food. Also, there is no need for starving in IF, which makes it the most suitable weight loss method.

● Insulin Resistance is another significant benefit of IF because controlled and healthy eating habits reduce 3–6% blood sugar level. This reduction ultimately increases insulin resistance by 20–31%. People suffering from Type 2 diabetes can get maximum benefit from IF.

● Inflammation – IF reduces inflammation in the body because of high metabolic activity. Regular eating and unharmed fasting greatly affect the metabolic system, which reduces blood sugar and improves physical health. Moreover, people who have arthritis and asthma can get the benefit of inflammation reduction in IF.

● Heart Health is important for good body functioning. IF reduces inflammatory markers, LDL cholesterol, blood sugar, and triglycerides. Simply, IF helps you reduce almost all heart-related risk factors.

● Anti-Aging is another highlighted feature of IF that attracts the major attention of youth. Scientists noticed the effects of IF on rats, increasing their lifespan by 36–83%.

● Human Growth Hormone production increases in IF. Also, it reduces body fat and boosts muscle growth.

● Cellular Repair – During fasting, our cells start the repairing process by digesting old and malfunctioned cells, called autophagy.

Common Myths About Intermittent Fasting

● Intermittent Fasting Means Skipping Breakfast

People who are new to this term might get confused and start believing that Intermittent fasting is all about skipping breakfast. In reality, many types of intermittent fasting are based on fasting time during the day or week.

Also, it involves specific eating patterns and limited food items. Moreover, many people generally skip breakfast but cannot lose any weight.

Therefore, if you believe that IF is all about skipping breakfast, give it a second thought.

● A Miracle Cure For Weight Loss

Many people believe that IF is a miracle method for weight loss, but it is suitable for you if you want to lose some kilos. You cannot go with this option if you need a life-changing transformation.

● Suitable For Everyone

IF is not for everyone because, for a successful outcome, you must own a good weight, strong body, and immune system.

If you are underweight or going through an eating disorder, IF can cause irreversible damage to your body. Therefore, before starting this journey, ensure you are a perfect fit.

● You Can Eat Anything During The Eating Window

During the eating period of intermittent fasting, you are allowed to take a well-balanced meal with all required nutrients and calorie counts.

However, many people believe that during eating, you can eat any kind of food, whether it is healthy or not. Simply, eating anything can ruin the purpose. Therefore, if you adopt this method, make sure to watch what you eat.

How to Do Intermittent Fasting?

There are several methods in Intermittent fasting based on fasting period and eating habits. It’s on you to choose the fasting time according to your convenience.

During that period, you can eat very little or no food. If you want to add intermittent fasting to your routine, here are all possible methods; choose one that suits you best.

● The 16/8 method

In this method, you have to restrict your eating between 8 hours. Majorly, skip breakfast and late-night eating.

Simply, in Leangains protocol, you can eat any food from 1 pm to 9 pm. After this time, 16 hours of fasting serve the purpose and reducing weight.

● Eat-Stop-Eat

This method is quite difficult, but you have to do fasting once or twice a week. Here, you have to skip meals for 24 hours, which means you cannot eat breakfast, lunch, and dinner the whole day.

● The 5:2 diet

Here, you don’t have to skip meals and reduce the calorie intake of 500–600 calories during 24 hours twice a week.

On the remaining five days, you can enjoy all meals normally. People who cannot skip breakfast or any meal can go with this method. The 5:2 diet is an effective option without causing extra pain.

All these methods work ideally to reduce weight, but most people prefer the 16/8 method because of its ease and effects. However, make sure to control food intake during the eating period for quick results.

Safety Measures

In case of a medical condition, it is important to consult a doctor before you start intermittent fasting. These conditions include diabetes, irregular blood sugar, low blood pressure, being underweight, eating disorders, a history of amenorrhea, and pregnancy.

The Bottom Line

IF is an ideal method for weight loss; however, it is not suitable for everyone. People who can stay empty stomach for 16 hours can easily adopt this method. But if you are suffering from any above-shared medical conditions, it is important to consult a dietitian for safe weight loss.

Overall, IF is a highly efficient way to achieve weight loss and improve body and brain functioning without reducing calorie intake. In the eating window, you can eat as much healthy food as you want; there is no restriction. Set an appropriate eating window and say hello to a slim and fit body.