Intermittent fasting has progressed beyond its role as a celebrity trend, as more evidence of its weight loss and other advantages emerges. Research suggests that people who practice intermittent fasting lose roughly the same amount of weight as those who follow a standard calorie-restriction diet that restricts 500 calories per day. Fasting on a regular basis appears to be beneficial to metabolic health. It aids in the reduction of blood pressure, LDL [bad] cholesterol, triglycerides, and insulin resistance.
What Is an Intermittent Fasting Diet?
In general, intermittent fasting (IF) refers to any eating plan that alternates periods of fasting with foods. There are numerous plans available, including those that restrict calories only during certain hours of the day or on specific days of the week. The primary distinction between IF and traditional calorie-restricted diets is that IF does not limit portions or foods, but only when they are consumed.
What Types of Intermittent Fasting Plans Promote Weight Loss?
- Alternate day fasting (ADF)
- The 5:2 diet
- Time-restricted eating (TRE)
In Alternate day fasting, a day of unlimited eating is followed by a fasting day, with 500 calories consumed in one meal accounted for the entire daily calorie intake. The 5:2 diet is a modified variant of alternate day fasting in which five “feasting days” and two “fasting days” are alternated each week. Time-restricted eating (TRE) restricts daily meals to a set number of hours, followed by a 16-hour fast. (There are no calorie limitations during the dining period with time-restricted eating.)
Is Intermittent Fasting Beneficial to Everyone?
Fasting is typically associated with feelings of drowsiness and inability to concentrate. On the other hand, many participants reported feeling more energized on fasting days.
According to studies, there are various groups of people who should not fast. The following people are among them:
- Those who are expecting a child or are nursing a baby
- Those under the age of 12
- Those who have a history of disordered eating
- Those having a BMI of less than 18.5
- Shift workers
- People who must take medication on a regular basis with food
Intermittent fasting should be approached with caution by those with diabetes, particularly type 1 diabetes. Fasting on a regular basis isn’t for everyone. It will likely work effectively for persons who are good at skipping meals, such as those who don’t have breakfast or who spend the majority of their calories during meals and don’t snack frequently.
How to Get the Most Out of Intermittent Fasting
It’s a good idea to gradually start intermittent fasting if you’re interested in giving it a try. You can progressively increase your fasting window if you’re performing well.
- Allow yourself plenty of time to adapt.
- Make the quality of your nutrition a priority.
- Don’t put off exercising.
- Avoid consuming alcoholic beverages.