This process is being used a lot these days to reduce health and weight. In this method, the most important thing that is focused on is when to eat food, not what to eat. Today’s generation is working a lot on this method so that their health and weight can be reduced. In this method, whatever you are eating has a cycle pattern which keeps changing according to the interval time.
What is Intermittent fasting
Intermittent is a method of consuming food in which the interval between eating and fasting is fixed which does not change. This is not a simple diet. In this you can eat food only after a fixed time interval because this method is based on when to eat and not on what to eat. This is such a method that helps in running the body in a correct way and keeping it under control. Different people in different cultures used it for soul control.
How does intermittent fasting work
By using this method, your body goes through different changes. This lets us know what happens when changes come in your body.
Hormone control: Fasting reduces the level of insulin. Due to which the fat stored in your body is used easily and your weight decreases slowly. Apart from this, the level of the hormone (Norepinephrine) which helps in maintaining the metabolic rate of your body, increases.
Cells repair: The body starts the autophagy process during fasting. In the autophagy process, it breaks down the damaged cells into small parts and destroys them so that new cells can be formed.
Gene expression: Fasting brings about changes in those genes which help our body to avoid diseases and also help in increasing our lifespan.
Some important methods of intermittent fasting
16 / 8 Method: What will happen in this is that you will have to fast for 16 hours and eat in 8 hours as we understand with an example like eating in the afternoon (12 to 8:00 in the night).
5:2 Diet Method: In this method you will normally eat normal food for 5 days and then for 2 days you will take low calorie food (500-600 Calories).
Eat Stop Eat method: In this method you can fast two times in 24 hours anytime according to your schedule.
Alternate day fasting: In this method what will happen is that you have to eat only for 1 day and on the next day you will have to fast, you have to do this in alternate way.
Warrior diet: What happens in Warrior diet is that you will eat any light weight fruits and vegetables during the day and will eat a big meal at night.
Important benefits of Intermittent Fasting
Reducing weight and fats: Consuming fewer calories leads to weight loss and also speeds up the metabolism rate.
Insulin sensitivity improvement: Lowering the insulin level keeps the blood sugar level under control, which reduces your chances of having sugar problems.
Reduction in inflammation: Fasting reduces inflammation and reduces the risk of inflammation, which is a very dangerous problem.
Health of the heart: It helps in reducing cholesterol, blood pressure and triglycerides.
Health of the brain: Oxidative stress reduces and the risk of diseases like Alzheimer also reduces.
Longer life: Research done on animals shows that intermittent fasting increases life span.
Side effects of intermittent fasting
-Fasting causes problems like less appetite and bad mood in the initial days.
-The body feels weak and tired when you fast for a long time.
-It is not right for pregnant women and people with eating disorders or people with any serious illness to do this because doing this can create different types of problems in the body.
Some tips with the help of which you can do intermittent fasting easily
Start slowly: Start dieting slowly, first start with a small fasting window and then gradually increase it. In this way you will be able to do it correctly till your limit.
Drink more water: Drink more water while fasting. Along with water, you can also drink lemon water and green tea.
Balance diet: Eat as much pure food as possible and focus on lean proteins, healthy fats and complex carbs.
Change the method: If something doesn’t seem right to you then change the method of fasting.
Mistakes people make
Staying hungry and overeating: Staying hungry for a long time and then overeating does not make intermittent fasting fruitful. You cannot get the benefits of intermittent fasting this way.
Wrong food: If you eat unhealthy food and junk food after fasting then all your hard work can go waste.
Lack of water: Drink less water during fasting. This can create problem of dehydration, due to which problem like dizziness can occur.
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