INTRODUCTION

 

Intermittent Fasting has gained popularity in recent years for weight loss and improved health. It is an eating habit that alternates between periods of eating and fasting. Beginners may find intermittent fasting intimidating, however, by knowing the fundamentals and possible advantages, you can approach this dietary plan with confidence. We will go over all you need to know about research-based intermittent fasting in this beginner’s guide, including how it affects your digestive system and overall well-being. 

 

DIFFERENT METHODS OF INTERMITTENT FASTING

 

Intermittent fasting is not a one-size-fits-all approach. There are different types of intermittent fasting, each with its own unique way and eating pattern. Some of the most popular types are:

 

• Time-restricted fasting: It is the most common type of fasting people tend to do nowadays. The window for fasting is between dinner and the next morning’s breakfast. It can be carried out with or without calorie restriction. The 16:8 approach, which involves fasting for 16 hours and eating within an 8-hour window, is the most widely used. The research on TRF suggested that restricting food intake to the middle of the day is more feasible and effective than eating in the evening or late at night. Different variations of this method are 16:8, 14:10, 12:12 etc.

 

• Alternate day fasting method: Here, fasting every other day is the aim. According to aJAMA study, people have been complaining about their diets and an increase in hunger pangs. It also hinted that there might be less long-term sustainability to this kind of fasting.  

 

• The 5:2 diet: In this diet, you eat normally, with no calorie restriction, for five days a week. You cut back on your daily caloric intake to 25% of your needs on the other two days. For men, it is roughly 600 calories, and for women, 500 calories. An illustration would be to eat regularly every day of the week, except for Mondays and Thursdays, when you are allowed to consume no more than 500–600 calories. 

 

• Eat-Stop-Eat method: We incorporate a 24-hour fast once or twice a week into this approach. For instance, you may decide to stop eating at 7 PM the day after dinner and wait until 7 PM the next day.

 

• The Warrior diet: You should eat less during the first 20 hours of the day and then as much as you like throughout the evening. This diet is severe. Research on this kind of diet hasn’t been done yet.

 

It’s critical to select the intermittent fasting strategy that is most effective for you, as each variety has advantages and disadvantages. 

 

HOW TO START INTERMITTENT FASTING?

Although beginning an intermittent fast can seem intimidating at first, it can be an easy adjustment with the right planning and preparation. When you embark on your intermittent fasting journey, keep the following crucial things in mind. 

1.  Consult with a healthcare professional:It’s important to speak with a healthcare provider before beginning any new diet or fasting programme, particularly if you have any underlying medical concerns or are taking any drugs that may be impacted by fasting. 

1. Choose the right type of intermittent fasting: Having learned about the many forms of intermittent fasting, it’s critical to select the one that best suits your objectives and way of life. Take into account things like your daily routine, work schedule, and personal preferences. 

1.  Gradually adjust your eating schedule: It’s advised to ease into fasting if you’ve never done it before. Start by progressively extending your window for fasting and reducing your window for eating. Your body will have more time to adjust as a result, reducing any possible discomfort. 

1. Stay hydrated:It’s critical to stay hydrated during fasting periods by consuming lots of water. Drinking enough water can help prevent hunger pangs and is essential for general health. 

1.  Focus on nutrient-dense foods: Prioritise consuming nutrient-dense foods high in vitamins, minerals, and lean proteins when it’s time to break your fast. This will support your body’s nutrient needs and help you stay energised all day.

You’ll be well on your way to safely and successfully beginning intermittent fasting if you follow these instructions. Always keep in mind that the keys to starting any lifestyle change are perseverance and consistency.

WHAT CAN WE EAT IN INTERMITTENT FASTING

 

You can continue to drink water and sugar-free, zero-calorie drinks like black coffee and tea during your fast.

 

It is recommended that you eat normally throughout your eating window. Studies indicate that consuming junk food and fried meals in excess is not a good idea. You can eat an array of foods that you enjoy while you maintain an intermittent fast. Here, portion control is vital. Calorie restriction and satiety are aided by mindful eating. For a balanced diet, incorporate whole grains, healthy fats, lean protein, and leafy green vegetables into each meal. It is advised to gradually alter your diet by substituting one unhealthy meal for a healthy one.  

 

Most nutrition experts suggest The Mediterranean diet as the blueprint of what one should eat. It includes oatmeal with fresh fruits and milk or yoghurt, vegetable salads, and fruit for dessert after dinner.

 

BENEFITS OF INTERMITTENT FASTING

 

The first human clinical trial of all different types of intermittent fasting ways began a decade ago. Any type of calorie-restricted fasting results in weight loss. However,  A 2018 study published in Cell Metabolism showed that intermittent fasting has benefits independent of weight loss and food intake in humans. 

 

One of Mattson’s studies published in the New England Journal of Medicine revealed a lot of benefits for many health conditions such as cardiovascular disorders, diabetes mellitus, obesity, cancers, and neurological disorders. 

 

Numerous studies have shown that intermittent fasting may have the following health benefits:

 

1.  Weight loss: The ability to lose additional weight is one of the main reasons people resort to intermittent fasting. By reducing your eating window and creating a calorie deficit, intermittent fasting can help kickstart your weight loss journey.

 

1. Improved insulin sensitivity: Intermittent fasting has been found to enhance insulin sensitivity, which is crucial in preventing and managing conditions like type 2 diabetes. By regulating your blood sugar levels, it can help improve your body’s response to insulin.

 

1. Cellular repair and regeneration: Your body breaks down and recycles old cells and damaged proteins through a process known as autophagy, which is triggered by fasting. This inbuilt system of cellular repair has anti-ageing properties and lowers the chance of developing chronic illnesses. It may protect against certain neurodegenerative diseases.

 

1. Brain health: According to certain research, intermittent fasting may improve brain function by increasing the production of a protein known as brain-derived neurotrophic factor (BNDF). The development of new neurons, mood modulation, and cognitive function are all significantly impacted by BDNF.

 

1. 1. Reduced inflammation: Numerous illnesses, including cancer, Alzheimer’s disease, and heart disease, are associated with chronic inflammation. Intermittent fasting tends to decrease inflammatory markers in the body, thereby reducing the risk of these conditions.

• Beneficial for Heart health: Intermittent fasting has been known to reduce blood pressure, blood triglycerides, and bad and total cholesterol thereby increasing heart health.

 

IS INTERMITTENT FASTING  SAFE FOR EVERYONE

 

While these health benefits sound promising, it’s essential to note that intermittent fasting may not be suitable for everyone. Some people should avoid trying intermittent fasting:

 

• Children under the age of 18
• Pregnant women or women who are breastfeeding 
• People with Type 1 diabetes who take insulin. Mattson explains, “Because those with type I diabetes take insulin, there is a concern that an intermittent fasting eating pattern may result in unsafe levels of hypoglycemia during the fasting period.”
• People with a history of Eating disorders.

 

People who are not in these categories and can safely practice intermittent fasting can continue the regimen indefinitely. Changing your lifestyle can be beneficial.

CONCLUSION

 

Finally, it is imperative that you get medical advice before beginning an intermittent fast to ensure your safety and general health. As we’ve just covered, each person is different, so what suits one person could not suit another.

 

You can obtain individualised counsel and help that is catered to your unique requirements and circumstances by consulting a specialist. They can evaluate your overall health and any underlying medical concerns, as well as track your progress and make the necessary modifications to optimise the benefits of intermittent fasting while reducing associated hazards.