The benefits of intermittent fasting has become very popular in recent years. This is because it can be a powerful weight-loss technique. Studies have shown that it can lead to increased insulin sensitivity, improved cholesterol levels, and reduced inflammation- all of which are important for optimal health.
Intermittent fasting also gives us more control over our eating habits by allowing us to choose the time when we eat during the day instead of being restricted by three square meals per day.
Difference Between Intermittent Fasting and Calorie Counting
Intermittent fasting is not a diet- it’s a pattern of eating. It does, however, often lead to weight loss in those who are overweight or obese because you’re restricting your calories over an extended period (more than 24 hours). This means that people following intermittent fasting will usually eat fewer total daily calories which can result in substantial fat loss.
How The Benefits Of Intermittent Fasting works?
The science behind intermittent fasting is that it might help you live longer because the body can react more quickly between periods of “feast” and “famine.” It also helps control blood sugar levels, lowers inflammation in your brain, aids in weight loss, and promotes better sleep quality.
Different ways to do Intermittent Fasting
There are many different ways to do intermittent fasting – including restricting yourself from food for anywhere from 12 hours up to 36 hours at a time! The different ways to do intermittent fasting can further be explained as:
- The 16/18 method: You fast for 18 hours a day or six and a half hours at night, then eat all of your meals in the remaining time. This is great if you have an early morning job because it means that you can head to bed as soon as dinner’s done- meaningless.
- The 12/14 method: You fast for 14 hours a day or seven and a half hours at night, then eat all of your meals in the remaining time.
- A Leangains method: The eight-hour eating window allows for more flexibility in terms of when we start our fasting period each day so this method is better suited to those who work jobs where lunch breaks are unheard of.
Intermittent Fasting Benefits
There are several benefits to intermittent fasting, such as weight loss, increased insulin sensitivity, and improved blood pressure levels that make it easier to avoid heart disease, diabetes, or high cholesterol- all risks associated with obesity.
It can also help reduce anxiety by giving us more time between eating sessions in which we don’t have any obligation to feel good about ourselves. One main Intermittent fasting benefit is that it’s easier on your digestive system, and it helps prevent overeating because there aren’t any snacks in between meals. It can also help with food sensitivities by limiting what you eat over a certain period. And lastly, intermittent fasting might just give you more energy throughout the day!
1. Weight loss
Irregular fasting is primarily used to aid in weight loss. Individuals can use eating cycles to better control their cravings, eat less every day, and track their dietary patterns. Fasting, on the whole, helps people eat fewer meals since the eating window is so little. Eating at a specific time, along with fasting, significantly increases metabolic rate. Fasting can increase digestion by up to 14 percent, according to one study. With each consecutive fast, digestion extends even more.
Irregular fasting expands the leptin chemical due to faster digestion. Because of the alteration of eating patterns, this chemical helps with weight loss and increases. In general, irregular fasting improves digestion, allowing you to ingest calories more quickly. It then takes control of our eating habits, causing us to consume fewer calories.
Also Read; Intermittent Fasting: Facts Vs Myths
2. Anti-inflammatory effects
Irritation, which is a major cause of fundamental illnesses, can be helped by irregular fasting. Asthma, contentious inner diseases, and immune system disorders are examples of this. Because of a few circumstances, advancing the enemy of annoyance is justified. Discontinuous fasters consume more water regularly, especially to suppress hunger during fasting intervals. Hydration is anti-irritant and aids in the fight against free radicals who create aggravation. Reduced aggravation can also be achieved by eating less, losing weight, and managing your appetite.
3. Slows down the aging process
Fasting works as an antidote to skin aggravation by lowering oxidative pressure. Maturation is aided by oxidative pressure. Fasting appears to create a particle that slows the maturation of conduits and skin, according to a recent study. Fasting causes the production of beta-hydroxybutyrate, a ketone that energizes the replication of active cells. It does this when the body’s glucose stores run out and ketosis sets in. This rise causes old cells to die and be replaced by young ones. The increase of beta-hydroxybutyrate ketones can delay both vascular and cell maturation in this way.
4. Boost fat-burning
For certain people, fat burning is also necessary. Researchers discovered that fasting enhances fat consumption during weight loss control studies. Especially in the middle of the body. The ketosis interaction, in which the body eats fat after some time without meals, was discovered by researchers. However, fresh evidence suggests that fasting can reduce gut fat by up to 7%, or perhaps more, in certain cases. On their arms and thighs, men notice a reduction in fat mass.
Irregular Fasting and Its Consequences
Even while there are medical benefits that everyone may enjoy, this does not indicate that irregular fasting is beneficial to everyone. Fasting techniques, like any other calorie-reduction approach, are not appropriate or feasible for everyone.
Irregular fasting can have several negative consequences:
Fasting, in general, isn’t suitable for everyone. It is determined by the individual’s current lifestyle and medical concerns. Anyone with a concealed illness or worry should avoid fasting and should not begin without first consulting a doctor.
Fasting regularly can be dangerous for a variety of people:
- Diabetic patients or people who have diabetes
- Anyone who is now or has previously struggled with a dietary issue
- Blood pressure that is too low
- People that are overweight
- Women who are trying to conceive
- Women who are now or have previously experienced amenorrhea
- Ladies who are pregnant or nursing
Also read; 5 Mistakes In Intermittent Fasting