Eating in cycles between times when you eat and when you fast are known as intermittent fasting (IF). Several research and periodic studies on intermittent fasting have found that intermittent fasting has a positive effect on blood sugar, cholesterol, and blood pressure levels. Intermittent fasting primarily focuses on when to eat rather than what to eat. In this blog we will understand what is intermittent fasting? How does it work? What are the different methods of intermittent fasting and their benefits.
Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. It doesn't prescribe specific foods but focuses on when to eat. Common methods include the 16/8 method (16 hours fasting, 8 hours eating) or the 5:2 method (eating normally for five days, then consuming fewer calories on two non-consecutive days) (1).
There are several different methods to do intermittent fasting all of which involve splitting the day or week into eating periods and fasting periods. It is important to know that most people fast everyday while they sleep but intermittent fasting is different and can be quite simple. It involves extending your sleep fast, skipping breakfast, eating your first meal at noon and eating your last meal at 8pm.
The most popular intermittent fasting benefit is weight loss. The main idea behind intermittent fasting is to consume fewer calories by eating less. Intermittent fasting helps to enhance hormone function to promote weight loss. It also helps to increase the breakdown of body fat by reducing the insulin level and increasing the levels of norepinephrine.
One study found that those who participated in 12 weeks of intermittent fasting lost an average of 9% of their body weight more than those who engaged in other weight loss methods (2).
Heart diseases are the leading cause of death worldwide. Intermittent fasting is beneficial to improve heart health as it helps to manage blood pressure, blood sugar levels, cholesterol and inflammatory markers.
Oxidative stress is responsible for aging and chronic diseases. Oxidative stress is caused by free radicals, which react with other important molecules, such as protein and DNA, and damage them. Some studies suggest that intermittent fasting helps to improve the body's resistance to oxidative stress (3).
Fasting is great for cellular repair. Fasting triggers autophagy, a process in which cells remove damaged components. This may contribute to cellular repair and maintenance (4).
Time-restricted feeding (TRF), also known as time-restricted eating (TRE), is a form of intermittent fasting that involves limiting the daily eating period typically ranging from 12 to 20 hours. , followed by a designated eating window, while maintaining a consistent daily fasting period. The primary focus of time-restricted fasting is on when you eat rather than what you eat.
Example: 16/8 method involves a 16-hour fast with an 8-hour eating window.
Foods to include: Focus on eating a well-balanced diet with whole grains, lean protein sources, healthy fats, seasonal fruits and vegetables and probiotic sources like curd, kefir or fermented foods.
Alternate day fasting (ADF) is a form of intermittent fasting that involves alternating between days of regular eating and days of fasting or significantly reduced calorie intake. This eating pattern has gained attention for its potential benefits related to weight loss and metabolic health. Alternates between days of regular eating and days of fasting or consuming very few calories.
Example: Eat normally on one day and either fast or consume around 500 calories on the next day.
Foods to include: On regular eating day include lean sources of protein like chicken, fish, eggs, legumes (beans, lentil), whole grain, healthy fats and seasonal fruits and vegetables. Staying hydrated is crucial on both days. On fasting days, it's crucial to consume foods that are low in calories but still provide essential nutrients to support your body like low calories vegetables, lean sources of protein, broth-based soups and high fiber foods like chia seeds, flax seeds etc to keep yourself completely.
The 5:2 diet involves eating normally for five days of the week and restricting calorie intake to around 500-600 calories on two non-consecutive days.
Example: Eat normally on Monday, Wednesday, Friday, and Sunday; restrict calories on Tuesday and Thursday.
Foods to include: Focus on eating a well-balanced diet with whole grains, lean protein sources, healthy fats, seasonal fruits and vegetables and probiotic sources like curd, kefir or fermented foods.
The Warrior diet typically consists of eating small amounts of raw fruits and vegetables during the day and having one large meal at night within a 4-hour eating window.
Example: Fast during the day, eat a large meal in the evening.
Foods to include: For small raw snacks throughout the day include fruits, vegetables, nuts, seeds and hydrating beverages like coconut water, plain water, herbal teas. For the main meal, eat a balanced meal with lean protein source, whole grain and healthy fat like avocado, olive oil etc.
Intermittent fasting can be an effective approach for some people, but it's essential to find a method that fits your lifestyle and health needs. It's crucial to prioritize nutrient-dense foods and maintain a balanced diet during eating windows. Some people may experience an adjustment period as the body adapts to a new eating pattern. Always consult with a healthcare professional or registered dietitian before making significant changes to your eating patterns.
FAQs
1. How do you do intermittent fasting?
Intermittent fasting involves alternating between eating and fasting periods.
2. What are the best hours for intermittent fasting?
The best hour for intermittent fasting depends on your daily schedule. But according to the experts morning hours are the best.
3. How does intermittent fasting make you lose weight?
Intermittent fasting allows you to eat fewer calories, improves your metabolism and reduces cholesterol.
4. How much weight can you lose in a month with intermittent fasting?
You can lose anywhere between 2kgs to 6kgs of weight in a month with intermittent fasting.
Health and Fitness enthusiast
Soumil is really passionate about health and fitness. He provides great insight on various trends about health and fitness. By writing about these topics he try to provide key insight on diet and e... Read More
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