Intermittent fasting is a pattern of eating that runs from time to time.
It does not show which foods to eat, but when to eat them.
In this respect, it is more accurately described as a diet and is a part of normal daily life.
Maybe it is the oldest and most powerful method possible.
However, common intermittent fasting practices involve 16- to 24-hour fasts daily or twice a week.
People from ancient times did not have all-year-round supermarkets, fridges, or food.
They couldn’t find anything to eat sometimes.
People have evolved over time to be able to go long periods without food.
Actually, it is more natural to fast from time to time rather than eat 3 to 4 meals a day.
Fasting is often practiced in Islam, Christianity, Judaism, and Buddhism.
There are many methods available for intermittent fasting.
Therefore, the 16/8 intermittent fasting rule is one of those.
This means you skip the meal for 16 hours, from morning until evening, or even for 20 hours.
Fasting and weight loss
In addition, intermittent fasting changes the hormone level to make weight loss easier. It increases the release of the fat-burning hormone norepinephrine (noradrenaline) and growth hormone (1).
Because of these hormonal changes, your metabolic rate can increase by up to 14%. By causing you to consume fewer calories and burn more calories, intermittent fasting leads to a successful weight loss strategy.
According to some studies, intermittent fasting can be a powerful weight loss tool.
A study found that 3 to 8 percent of body weight was lost over 3 to 12 weeks, which is impressive compared to most weight loss studies.
Another study showed that fasting causes less lean muscle loss compared to other methods. However, fasting helps you eat fewer calories.
Increases Growth Hormone
Fasting has some significant effects on your body. For instance, your body changes the hormone levels to improve the accessibility of stored body fat.
Often, the cells start crucial processes of restoring and alter gene expression. Here are some changes happening in your body while you’re fasting:
- Human growth hormone increases
- Insulin sensitivity increases
- Cells launch repair procedures
The hormonal changes and cell function caused by fasting contribute to these health benefits that include:
- weight loss without limiting calories
- can help reduce blood sugar
- can decrease inflammation
- decreases LDL cholesterol,
- fasting can prevent cancer
- can prevent Alzheimer’s disease,
- fasting can increase lifespan
Intermittent fasting methods
With some of these methods, you can achieve outstanding results. Many people have tried these methods.
However, these all can be effective, but depending on which method best suits you. These methods include:
- the 16/8 method
- the warrior diet,
- eat-stop-eat method
- the 5:2 diet
- fasting every other day
Intermittent fasting isn’t for everyone. It’s not something everybody needs to do, it’s just another tool that can benefit those who really want to improve their overall well-being.
Risk factors and side effects
The primary side effect of intermittent fasting is hunger. This may only take a few days because your body needs some time to adjust to the alternative meal plan.
You should consult your doctor before trying fasting if you have a medical condition. If you’re overall healthy and well-fed, then there is nothing dangerous about not eating for a while.
You must not fast without consulting a health practitioner if you are underweight or have a history of an eating disorder.
Some evidence suggests that fasting might not help women. In addition, fasting may increase some risks for skinny women.
One study showed that insulin sensitivity improved in males, but blood sugar control worsened in females.
People who have a history of eating disorders or are underweight should not fast. Females who are skinny, pregnant, or lactating should not be fasting.
Fasting has the most common side effect of hunger. People with certain medical conditions should not fast without consulting a doctor.
Whereas diets can be costly, intermittent fasting is free. In addition, fasting saves time, and diets can take time.
Intermittent fasting can facilitate things because you don’t have to schedule or cook as many meals as before.
Therefore, intermittent fasting is popular among people who hack their lives to improve their health.