Intermittent Fasting - Three Benefits And The Most Popular Methods
One of the world's most popular health trends, and one that sometimes gets mistaken as a diet, intermittent fasting is actually an eating pattern and a way of scheduling your meals to get the most out of them and not overeat. The idea is that you cycle between eating and fasting periods, giving your digestive system time to relax and take a proper break from constantly having to digest our many meals and snacks.
It is important to note that while intermittent fasting doesn't change what you eat, only when, you should still aim to eat a healthy diet to see the many powerful health benefits, which include:
Weight loss
An incredibly useful tool to lose weight, you don't have to resort to bariatric surgery just yet if you can't seem to get rid of those stubborn pounds that just won't seem to budge. Many of those who undergo intermittent fasting do so to lose weight. While this eating routine isn't exactly a diet, much less a specific weight-loss diet, intermittent fasting will ensure you eat fewer meals and, therefore, fewer calories, contributing to inevitable weight loss. The fasting process also enhances hormone function, which also aids weight loss - as growth hormone levels and amounts of norepinephrine increase, body fat gets broken down and is used for energy. Not only that, but fasting has been shown to boost your metabolism, helping you to burn even more calories, contributing to an overall weight of 3-8% over a 3-24 week time frame. Studies have also shown that intermittent fasting is particularly effective in banishing stubborn belly fat, which can contribute to various diseases, with many participants losing a noticeable percentage of fat on their waist.
It's good for your brain
Not only is intermittent fasting great for losing body fat, but it is also great for our brains, improving memory function and general cognition, and can even protect against brain damage resulting from strokes. Other metabolic features that it has known to improve (and contribute to better brain health in the process) include reduced inflammation, reduction in blood sugar levels, and reduced oxidative stress. The fasting process also increases levels of BDNF, a hormone that, when deficient, has been implicated in mental health problems such as depression. Further animal research studies have also suggested that fasting can reduce inflammation in the brain and even the risk of Parkinson's and Alzheimer's disease, both of which are neurological disorders.
Reduces inflammation in the body
Not only does intermittent fasting reduce and suppress inflammation in the brain, but it also reduces inflammation throughout the entire body. Inflammation is one way that the body fights off infections; however, if it is too much, it can lead to a long list of various diseases and health disorders such as arthritis, cancer, asthma, and diabetes. Experts believe that one of the leading causes of increased inflammation in people eating too much and too often, particularly in Western cultures. Intermittent fasting, therefore, reduces the amount you eat, which causes a reduction in monocytes in the blood, the cells responsible for causing inflammation.
Methods
While intermittent fasting is becoming incredibly popular in many places worldwide, there is no one single way to go about this eating pattern. Each individual's experience is unique and different methods, and styles will work for different people. To find success and feel the health benefits yourself, it is important to follow the method that works best for you and your lifestyle. Here are three of the most common intermittent fasting methods.
16/8 - Possibly the most popular method for intermittent fasting, the 16/8, involves an 8-hour window for eating, followed by a fast of 16 hours. One of the reasons this method is so popular is that it doesn't restrict the eater too much, as sleeping should account for at least 7-8 hours of the fast. It is also quite simple and can be as easy as merely skipping breakfast in the morning or not eating anything after dinner. An example of this would be finishing your last meal at around 8 or 9 pm and then not eating until around noon or 13.00 the next day, either having a late breakfast or going straight into lunch. Some people prefer to eat in the morning and finish eating earlier, while others prefer to fast into lunchtime and finish eating later. There really is no right or wrong way to go about the 16/8 method, and it is best to go with whatever is most comfortable for you. It is also important to note that this is not a specific diet, and there are no restrictions on the type of food that can be consumed during the 8-hour eating window, which also makes the plan relatively easy to follow. However, it does make sense to eat a balanced diet with plenty of healthy foods if you want to see any health or weight loss benefits. Staying hydrated is encouraged, and participants can drink zero-calorie beverages such as water during the fasting stage.
The 5:2 - This intermittent fasting method involves restricting your daily food intake to only 500 calories two days out of the week and then eating normally for the other five. For example, you may choose to fast on Tuesdays and Fridays but eat as you would typically every other day of the week. During these two days, small meals or snacks can be consumed that equal up to 500 calories for women or up to 600 for men. Once again, it is essential to stay hydrated throughout.
Weekly 24 hour fast - More restrictive and not recommended to beginners and those starting their intermittent fasting journeys, this method involves fasting completely for a 24 hour period once, or sometimes even twice, a week. Also known as the eat-stop-eat method, people can consume calorie-free beverages such as water, tea, and black coffee during the 24 hour fasting period. Most people tend to fast from breakfast to breakfast, or lunch to lunch, and then return to their normal eating patterns for the rest of the week. This type of fast can be challenging and can cause headaches or fatigue, and irritability, especially at the beginning as your body gets used to this new eating pattern. If you want to try this method, it is good to ease in with a 16 hour or 5:2 fast first.
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