You may have heard about intermittent fasting. It’s a very popular topic these days. Some people talk about it when they’re looking for a way to lose weight. Others mention it as a way to improve their overall health. But what is intermittent fasting? Is it good for the body? What are its benefits? Does it have any side effects? Is it suitable for everyone?
Intermittent fasting is not a diet plan. While it may have some of the same health benefits as a diet, it is actually an eating pattern. It means that you fast (don’t eat) for a set period of time each day (usually a long period of time). Then you eat for another period of time each day (usually a shorter period of time). While fasting, you can drink beverages that don’t contain any calories, such as water, black coffee, and unsweetened tea.
Meal times
The way you break up your fasting and eating each day is called an eating schedule. One of the most common and easiest schedules to follow is the 16:8 schedule. This means you fast for a 16-hour period and eat your daily meals during an 8-hour window. For example, you might want to fast from 7 p.m. until 11 a.m. the next day. You would then eat a healthy lunch and dinner between 11 a.m. and 7 p.m. You would eat nothing after 7 p.m. until 11 a.m. the next day. This is just an example of schedules. You can select any 16- and 8-hour time blocks that work best for your schedule. But it’s important to keep your eating window the same every day.
Other intermittent fasting schemes include 18:6 (when you fast for 18 hours and eat for 6 hours) or alternate day. With alternate day, you fast for 24 hours, then eat a healthy diet for the next 24 hours, then fast again for the next 24 hours. This scheme continues using the every-other-day format. Another scheme option is 5:2. This is when you fast for two days a week and eat a normal, healthy diet the other five days. This is a little different, though, as this scheme allows you to eat one small 500-600 calorie meal on your fasting days.
The time you are allowed to eat is called an eating window. During this window, focus on eating a healthy diet and portion control. Don’t eat too many calories and avoid junk food and fast food. While you don’t need to eat anything in particular, you do need to make sure you’re getting the nutrition you need. Some people choose to use the Mediterranean diet as a guide for what to eat. This plan focuses on fruits, vegetables, legumes, whole grains, and fish. You can also choose lean proteins and healthy fats.
How intermittent fasting works
Fasting for at least 12 hours changes the way your metabolic system works. Your metabolic system is the mechanism by which your body transforms the food and drink you consume into energy. Most of the time, your body gets its energy from a sugar called glucose. Glucose is found in the food you eat and the drinks you drink. When you eat three meals a day, your body maintains a stable glucose level because you eat and drink frequently.
However, when you fast for more than 12 hours, your body’s glucose levels start to drop because you’re not eating as often. When your body doesn’t have the glucose it needs for energy, it turns to the fat in your body for energy. When this happens, fatty acids in your body are absorbed into your blood and produce a chemical called ketones. Your body then uses the ketones as an energy source. This is called a metabolic switch. Your body is switching from glucose to ketones.
When the body uses ketones instead of fat, it is possible to lose weight. But, in the background, ketones can also have a positive effect on the organs and cells of the body.
To reap the benefits of intermittent fasting, you need to fast for at least 12 hours. That’s how long it takes your body to switch from using glucose as an energy source to using fat as an energy source. Also, it will take some time for your body to get used to this new eating schedule. So, don’t expect results right away. You may need to wait 2-4 weeks to see or feel any results.
Health benefits of intermittent fasting
Although researchers are still studying intermittent fasting, some research has shown that it offers some health benefits. For starters, it’s common to lose weight after intermittent fasting because the body uses fat (not glucose) for energy. Plus, if you make smart food choices when you eat, you’re likely to consume fewer calories than before you started intermittent fasting. Add exercise to the mix, and it’s a great combination not only for weight loss, but for improving your health. Intermittent fasting may help people with cardiovascular disease, neurological disorders, and some types of cancer. Intermittent fasting may also help lower bad cholesterol and improve arthritis symptoms.
Be sure to talk to your doctor before starting intermittent fasting. He or she will help you decide if it’s a good option for you. He or she will take into account your current health status, any medications you take, and your medical history when making his or her recommendation. If you have certain chronic health conditions, such as diabetes or heart disease, you may need to adjust or monitor your eating patterns.
