Facts About Intermittent Fasting
An easy way to lose weight and gain health is something of a holy grail. Fads and trends come and go and it is relatively rare to find one method that works for everyone. But, intermittent fasting is a way to control your weight, gain a flat tummy and still have the energy to take on the day. It’s just a matter of finding the best way to fast intermittently that works for you.
Intermittent fasting is gaining rapid popularity among weight watchers. It is a unique way of controlling weight where you are allowed to eat whatever you like for certain time and for the rest of the time take only liquids like tea, water and black coffee which contain minimal or no calories. But this is just a general kind of intermittent fasting. There are other variations of intermittent fasting popular among weight watchers.
Mobilize Belly Fat And Assist In Weight Loss
Intermittent fasting is generally adopted by weight watchers. The long fasting hours mobilize the stern belly fat and help you lose inches and attain a flatter stomach. It also restricts your calorie intake and you end up eating fewer meals which assists with general weight loss. Many people have observed a significant difference in their weight with intermittent fasting and when combined with an appropriate workout routine the results are amazing.
Intermittent fasting influences hormones and enhances their function to further assist your body with losing weight faster.
Reduce Insulin Resistance
Intermittent fasting also reduces insulin resistance and lowers blood sugar levels. Diabetes is caused by high blood sugar levels and by adopting intermittent fasting your body insulin resistance decreases significantly which reduces the risks of developing diabetes particularly Type 2 diabetics which is becoming increasingly common.
Resistance To Oxidative Stress
Oxidative stress is a major reason for many chronic diseases and increases the effects of aging. It involves unstable molecules which react with proteins and other vital molecules disturbing body functions and damaging the body’s internal systems. Oxidative stress also influences DNA causing significant damage to health. With intermittent fasting, the body becomes more resistant to oxidative stress and delays the onset of aging to reduce the risk of developing chronic diseases.
Beneficial For Heart Health
Intermittent fasting helps with regulating blood pressure and blood sugar levels to improve overall heart health while reducing the risk of developing heart disease. It also helps to control LDL cholesterol which is a major cause of several heart diseases minimizing the risk of death due to sudden cardiac arrest.
Different Types Of Intermittent Fasting
Before you make a decision, it is a good idea to get familiar with different types of intermittent fasting to help you select something that suits you.
- The 5:2 Intermittent Fasting: For this kind of fasting you are allowed to eat whatever you like for 5 days and restrict your diet for the remaining two. During the restricted days, you are allowed to consume only 500 or fewer calories each day.
- The 16:8 Intermittent Fasting: The 16:8 intermittent fasting is the most popular. For this kind of intermittent fasting you are allowed to consume whatever you like for 8 hours each day and for the remaining 16 hours, you are restricted to water, tea, black coffee or any other non-caloric drink. Although it sounds tough your restricted hours includes sleeping hours and therefore you are left with only a few waking hours when you have to restrict calorie intake.
- The ‘Eat: Stop: Eat’ Intermittent Fasting: For this type of intermittent fasting, you are allowed to eat normally throughout the week and then restrict your diet for only 24 consecutive hours in the week. That amounts to one whole day of fasting. To make it more intense you can opt for two restricted days in a week.
- The Alternate Day Intermittent Fasting: Alternate day intermittent fasting is intense. For this type of intermittent fasting, you are allowed to eat everything on one day and the next day is the restricted day and this goes on. This way every alternate day is the restricted day where dietitians recommend eating nothing and taking only non-caloric fluids. While some are more flexible in this regard and allow 500 calories or less on fasting days.
- Warrior Diet Intermittent Fasting: The warrior diet is another way of intermittent fasting where you are restricted to eating raw vegetables and fruit along with non-caloric drinks for 20 hours a day and allowed a lavish meal in the remaining 4 hours.
Adopt Moderation In Intermittent Fasting
Moderation is the key to success in most things in life and the same goes for intermittent fasting. It is advised to perform intermittent fasting at regular intervals but never to overdo it.
Too much fasting will deprive your body of the necessary energy required for day to day tasks. It will make you lethargic and you will soon feel like giving up.
If you are adopting intermittent fasting for the sake of reducing weight than too many consecutive fast will yield the almost same result as intermittent fasting at regular intervals so there is really no point exhausting your body by testing its limits.
The same applies for occasional fasting that unless and until you are regular with your routine of intermittent fasting there are not many benefits that you will gain from occasional fasts every now and then.
Health Risks Involved In Fasting
Fasting has numerous health benefits but at the same time, it has some setbacks. With continuous long fasting hours, your body starts getting dehydrated as food is essential for absorbing water or liquids in the body. Also with long hours without food can arouse hunger pangs which in turn result in severe headache and stress.
Like any new routine, it can take a few days to settle into intermittent fasting. But with the promise of beneficial results inside and out, it’s well worth persevering. Along with a flatter stomach as motivation, your heart health and general well being improves and once you factor in how it delays aging you’ll be itching to start and get stuck in on developing a healthy intermittent fasting regime.