Everyone talks about what to eat, but very few talk about when to eat. Fasting has been practiced in different cultures and traditions for generations. Many of us embrace this time-restricted eating due to its flexibility, easy implementation, and many health benefits.
In this blog, we will get to understand intermittent fasting, its health benefits, and tips for the same:
What is Intermittent Fasting?
Intermittent Fasting means you don’t eat meals for a certain period. This type of fasting focuses more on when to eat. There are different methods, and each method has its own fasting duration. During this period, the body burns stored fat for energy.
- 16/8 method: In this method, a person has to fast for 16 hours and eat during an 8-hour window. This approach is easy for beginners to follow, as it is similar to our natural meal times.
- 5:2 diet: You can eat normally for 5 days a week and then fast for 2 days.
- Eat-stop-eat: In this method, one needs to do a complete 24-hour fasting for one or two days a week. This method can be adopted by the ones who need rapid results.
How Does it Work?
When you are on a fast, several changes take place in the body, especially at the cellular and molecular levels. Intermittent fasting helps to initiate important cellular repair processes – it removes old and dysfunctional proteins from the cells. The body starts using the fat energy which is stored, which helps to shed excess belly fat.
How to Get Started?
Starting intermittent fasting does not have to be difficult. Below are some tips that can help you make it smoother and more sustainable.
1. Choose a Method That Suits Your Lifestyle
You can begin with the 16/8 method of fasting, as it is one of the easiest to follow. You can gradually increase the fasting window once you start adapting this method.
2. Stay Hydrated
Keep yourself hydrated by drinking lots of water, herbal teas, or black coffee and juices during your fasting period. It helps you to keep your energy levels stable and prevents you from feeling hungry.
3. Eat Nutritious Meals
Eat nutritious meals that keep you energetic and satisfied for longer periods. Include whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables in your diet.
4. Ease into Longer Fasting Windows
Don’t extend your fasting periods. Check how you are adapting to your fast plans and listen to your body to find out what you need. If you feel fatigued or hungry, reduce the fasting period and increase it when your body starts adjusting to it.
5. Don’t Overeat During Eating Windows
It is recommended not to overeat during your eating window. Prepare a balanced meal to avoid temptations so that you can enjoy the benefits of this fasting.
Health Benefits of Intermittent Fasting
Most of us believe that intermittent fasting is only for weight reduction, but do you know there are several benefits to it too? In this section, we will understand the same.
| Health Benefits | Description |
| Weight Loss and Fat Reduction | It naturally helps us to reduce calorie intake by limiting the period. Fasting shifts the body from burning glucose to burning fat, especially around the abdomen. |
| Improved Insulin Sensitivity | Intermittent fasting helps in managing blood sugar levels. This can be beneficial for people suffering from diabetes. |
| Boosts Brain Health | Fasting increases the production of brain-derived neurotrophic factor ( BDNF). This protein supports the survival of the neurons, which improves memory and learning. |
| Cellular Repair and Longevity | This fasting helps to improve the damaged cells by recycling them. It prevents diseases such as cancer and Alzheimer’s. |
| Reduced Inflammation | Intermittent fasting helps to reduce chronic inflammation that is related to several health problems and heart disease. |
Who should avoid this type of Fasting?
Intermittent fasting has several benefits, but it is not suitable for everyone. People with several medical conditions or those who are on medications can avoid this type of fasting or consult with your doctor if you want to start this type of fasting. Pregnant women, breastfeeding women, people suffering from eating disorders or having some metabolic conditions can avoid this type of fasting and go with another plan.
Final Thoughts
Intermittent fasting is considered one of the effective ways to improve your health and reduce your weight. You can focus on when and what to eat to develop a healthier relationship with your food. Fasting is a good option to improve your health and shed belly fat, and it can be considered a long-term diet plan for attaining a healthy lifestyle.
You can enjoy several benefits from this type of fasting. The key factor in this fasting is time. Take note of how long you remain hungry and adjust your plans accordingly.
