I know Healthy lifestyle change is a trending topic on Google and everywhere. Every dietitian, common man speaks talking about this topic Intermittent Fasting.
Is this something new? No, this has been there in our culture since ages. But we are so used to these days, that we wait for authentication from doctors, dietitians and media coverage… and then once it trends we forget to research the roots and make it fancy and fashion.
Why Do You Need To Try Intermittent Fasting(IF)?
IF is needed not coz others are doing but to make that Healthy lifestyle change at the earliest possible for a better and healthier living.
Are you fully confused about starting the intermittent Fasting? Read this article to the end. Here will try to get all the answers about why you should try or not, its benefits and drawbacks and also some other aspects. So stick to the page and read the article to the end!
Ok, IF is prevailing from olden culture, wherein people would eat their food prior sunset and give a break for about 14 hrs or so prior having next meal. By doing this they were giving a break for their body to repair and digest the foods consumed. When you give a break for your body, your blood get that time to repair if any damages are being occurred within. I also read that, IF is good to prevent cancer. As the cells are being repaired during the IF time, which reduces the chances of cancer.
What Is Intermittent Fasting (IF)?
Intermittent fasting is called intermittent energy regulation. This is like an umbrella phrase for different meal timing. These are scheduled for the cycle between non-fasting & natural fasting over the given period.
Intermittent fasting is includes of 3 methods:
- Time-restricted daily feeding
- Periodic fasting
- Day fasting.
Intermittent fasting is not about diet, it’s about food control timings in other words, giving break to your body to do its work.
The science pertaining to intermittent fasting is really contested. AHA (American Heart Association) states intermittent fasting might decrease insulin resistance, generate weight loss & lower the chances of the cardio metabolic diseases. But the long-term tenability is unknown. NIA (National Institute on Aging) opposes intermittent fasting. According to them, its safety and effectiveness is quite uncertain, especially for the elderly. Their review inferred that the interventions of intermittent-fasting might be beneficial with obesity, inflammation, hypertension, dyslipidemia and insulin resistance.
Who should try this? Did I try this?
The most asked question we have faced, “who should try the intermediate fasting”?.
We got a lot of questions. The most asked questions were like, ‘can a diabetic patient try if?’, ‘is this fasting will help to maintain my figure’?
Of course, this process can be followed by anyone, depending how much you know your body. It is perfect for some people and also it is best for maintaining the figure. It also helps in losing enough calories. But children may avoid this. And older people too. There is no set age group as such, trying causes no harm. It is ideal for diabetic patients too. Because the IF plan fixes a routine that helps to maintain a proper meal and sugar level is balanced in the blood. But proper maintenance is required. You can’t skip the diet plan in the middle. It might harm your health.
DID I try this Healthy lifestyle change?
Yes, I did try. When I had left my job, I did try this. It was easier then, as I would wake up early prepare breakfast for my husband, then go back to sleep. So I would anyways give a break of 14+ hrs every day. But once I started going back to work, I could not continue it. But surely will be trying it soon.
How Does It Work?
Intermittent fasting is a very healthy trend now. People have tried and they even get results of extending lifespan, proper weight loss and boost metabolic health too. Here we will describe the process of working.
There are some ways the IF proceeds. Let’s have a look at the eating patterns and find out the best one for you-
- The 16/8 technique
For men, 16 and women 14 hours of strict fasting. With an 8-10 hour fasting window with a total of 4 full meals helps to reduce calories during the whole night.
- 5:2 diet plan
It is called a fast diet. It reduces 500 to 600 calories up to two days from the whole week and then the eating pattern will be normal for other days.
- Consume Stop Eat
In a week you need to do fasting for 24 hours only.
- Fasting For Alternate-days
Eat one day and then spend the other day without a meal in a week.
- Warrior Diet
Just consume the small pieces of vegetables or soups and have heavy meals at dinner time. But this is not preferable actually.
- Spontaneous Skipping Meals
Whenever you will not feel hungry, don’t eat anything. Skip some meals a day.
Benefits Of IF
Now here we will discuss the important benefits of fasting.
- Fat loss of body & weight
- Fat burns so easily
- Reduce sugar levels & blood insulin
- Best for type two diabetic patients
- Probably improve concentration & mental clarity.
- Perhaps boosted energy
- reduce the inflammation
- Improve the cholesterol level in the blood
- Stimulating autophagy activates the cellular cleansing
- Helps to increase the growth hormones
Severe Effects Of IF
Now we will share some important drawbacks you should know before starting the interesting diet.
- Disturbance in the SOCIAL facet of habits of eating
- Being HUNGRY, sometimes Energy loss and Ineffective health
- Gastric problems
- Issues with digestion
- Pressure becomes low
- Blurred Impact on the Heart
- Probable lengthy Health issues
- Several Consequences for women health
Since I did not follow IF for a longer term, I asked my friend to give her review as she follows it more religiously than I do.
“I tried intermittent fasting (IF) and here presenting my honest review what I actually felt and my experience” –
– Approx two years ago I read a book by Luke Coutinho and was a huge fan. I loved the way he explained how small choices can make a huge difference in our day to day lives. As per Luke, we don’t need so much food where the body is spending 85 % of its energy digesting food. The rest of the crucial need of the body such as repair, heal gets only 18 % energy. That is when I decided I need to incorporate IF in my life.
– IF for me is giving my digestive system rest, so that the body can spend the energy wisely to attend to its other needs like elimination, repair etc
– IF is done in 2 phases- building and elimination phase. In the building phase, you give your body the nutrition it requires and during the elimination or repair phase, you fast (you can have only plain water here) and give your body time to repair and heal.
– I feel more energetic, I’m able to do portion control as I feel less hungry, I’m able to keep off the weight that I had lost.
– Try IF and I’m sure you will incorporate it in your life, I think most of us including me are foodies but, the beauty of IF is not depriving yourself of food you like but eventually know to eat in moderation.
– Try incorporating IF with eating early dinner, to begin with, and slowly you’ll be able to keep the gaps longer between your last meal and your breakfast!
* Suzie Rodrigues
Let’s Sum Up
Hope, this article has helped you a lot. So what have you decided? Are you trying it or not? All the important aspects of the intermittent fasting we have shared here. But one thing is very crucial understand your body, its needs and then do the necessary changes as required. Take help from your family doctors, family members and dietitians. Also read as much as you can, so you know exactly how to follow, and what you can expect.
Do not be in a competition with anyone when it comes to health. As each one have their challenges.