Intermittent Fasting (IF) involves the practice of fasting for an extended period and eating food for a short period. Intermittent fasting is on the trend for those who are interested in weight loss and improving their health. Most people believe that Intermittent Fasting is all about when you eat not about what you eat. The principle of intermittent fasting or popularly known as IF is based on the two stages of metabolism:
Fed or Anabolic state begins when we eat. During this stage, the food we consume is digested, absorbed and stored for future use. At this stage, the insulin level in the blood remains high, which causes the cells to absorb the sugar from the blood. And fat burning is hard during this stage. Fasted or Catabolic state begins after 8-12 hours of our last meal. At this stage, the insulin level in the blood lowers down. At this point, the body starts to burn the stored or excessive fat.
Fasting Pattern Commonly Practiced
If you are interested in trying Intermittent fasting, then you need to know all the different forms of it, So, here we go.
16:8 pattern: In this plan, only two meals are allowed. For instance, breakfast is skipped. One meal is eaten at 1 pm and the next meal is eaten at 8 pm. Followed by 16 hours of not eating anything.
5:2 pattern: This plan allows you to eat normally for 3 days and restrict your diet for 2 days by eating only 25% of your normal calorie intake. However, it is not done continuously for 2 days. Here, you can eat your usual diet for 3 consecutive days, fast for 1 day, again eat your usual for the next 2 days, followed by it for 1 day. This covers an entire week.
24-hour pattern: This involves fasting for a total of 24 hours a day, a week or a month. Several kinds of research have been done on intermittent fasting and have been found out that it can effectively lead to weight loss to some extent but the longevity of its effects is not confirmed. Research is still going on.
5 Mistakes In Intermittent Fasting
Here you will get to know about 5 things you might be doing wrong in intermittent ones. Read this one completely to know more about the don’ts of it:
1. Rushing into fasting
Many people attempt fasting to lose weight but fail miserably mainly because most of them are unable to cope up with the diet changes and timeline changes. Some of us desperately start the routine by being hard on ourselves and completely start following a new eating pattern. Trying to fast aggressively will have no good outcome for you, rather you will end up having food that also in larger quantity from your previous routine. A gradual shift into a new eating pattern is more efficient. Slow and steady wins the race!
2. Eating too much
Yes, in intermittent fasting you will be skipping meals altogether for a day or you will be cutting down your calorie intake. But this doesn’t mean that you can gulp on calories during your eating window. If you are doing this, you have to stop. Although the mantra of intermittent fasting is based on time and not what you eat, it doesn’t mean that you can eat more calories than usual. Remember that you are trying to reduce your calorie intake.
3. Not drinking enough water
Water is an essential part of our diet. So, if you are not drinking water sufficiently during the fast period, then you should. Other than water you can also add coffee, obviously without milk and sugar, apple cider vinegar, tea again without sugar and milk. Moreover, drinking water during a fast will make you feel full.
4. Eating too less
Consumption of a proper nutritious diet during your eating window is of utmost importance. Because you are already fasting according to the particular pattern of your choice. Minimizing your food intake during your eating period will only harm you. You will feel weak and will make you eat more than ever.
5. Your eligibility for intermittent fasting
Everyone has their timetable, their sleep cycle, their eating habits. So, choosing the right plan is necessary. Hence, consulting a good dietician is a MUST. Moreover, if you have suffered from any medical conditions previously or currently suffering from any disorder, seek guidance from your consulting doctor before opting for intermittent fasting. Intermittent fasting is not everyone’s cup of tea!! It is hard.
If you choose the right plan and follow it in the right manner, no doubt you will get the desired results. Also, along with intermittent fasting, regular exercising is necessary to keep your muscles strong and this way you will get optimum results.
Also Read: Intermittent Fasting: Facts Vs Myths