Should You Try Intermittent Fasting?

Many of you have heard about intermittent fasting. It’s one of the most popular health and weight loss trends, but I didn’t know much about it. I’ve learned there are actually several types of intermittent fasting. If you are trying to lose weight it can be used as a tool to regulate eating habits. Generally, it can be described as an eating plan that alternates between periods of eating and fasting on a regular schedule.

According to studies, aside from its weight loss benefits, intermittent fasting can help manage weight, improve metabolism and prevent lifestyle-related diseases. 

Before you jump into this popular weight loss trend, read on to know more about it. It's also critical to note, if you have any medical conditions that may be affected by a change in diet it's beneficial to talk to your doctor first, before trying something new.

What is intermittent fasting?

While other weight loss trends focus on your diet or what you eat, intermittent fasting focuses on when you eat. 

Intermittent fasting is defined as an eating plan that alternates between periods of eating and fasting. When you are in your fasting period, you refrain from eating or drinking. When you are in your eating period, you are not restricted on what you can eat.

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How is intermittent fasting done?

Here are the three most popular methods:

• 16/8 Method
  Most people acknowledge this as the easiest and most sustainable method by limiting the consumption of food and high-calorie drinks to 8 hours then fasting for the remaining 16 hours. You can consume low-calorie drinks such as water and tea during the fasting period. An example would be not eating after 6 PM and then waiting to eat till 10 AM the next morning. 

• 5/2 Method
  This method is also known as the Fast Diet. For two non-consecutive days, you will restrict your calorie intake to 500-600 calories per day then eat normally for the remaining five days. In this method, it is highly recommended to split the daily 500-600 calorie intake into two small meals to help you keep going throughout the day.

• 24-Hour Fasting Method
  This method requires you to fast for 24 hours. It can be done for two non-consecutive days in a week or alternate days. Although quite straightforward, this method is not recommended for active persons. This method can induce headache, fatigue and irritability.

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Is Intermittent Fasting Beneficial For You?

Intermittent fasting works by limiting your food intake which, in theory, also limits the calories and fats your body is taking in. While it is a highly popular weight loss trend, here are a few proposed benefits I came across.

• Encourages Weight Loss
  Many people turn to intermittent fasting because it encourages weight loss by reducing calorie intake. By limiting the time of your food intake you also limit the amount of food and calories you consume. When you reduce calorie intake, you burn excess fat.

• Lowers Risk of Diabetes and Obesity
  Intermittent fasting helps stabilize your blood sugar. By reducing calorie intake and limiting eating periods, it improves insulin sensitivity and regulates glucose.

• Promotes Heart Health
  Intermittent fasting can prevent cardiovascular diseases by improving blood pressure and resting heart rates. It also reduces LDL (low-density lipoproteins) cholesterol which is commonly referred to as “bad” cholesterol. 

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Although it promises healthy benefits, it is not recommended for everyone. With hunger being one of its main side effects, people with certain medical conditions should definitely not fast. 

If you fall into one of these categories, intermittent fasting should not be attempted.

• Children and teens

• Women who are trying to conceive, pregnant or breastfeeding

• People with diabetes or other blood sugar problems

• People with eating disorders

• People who are taking medications

• Underweight people

It is highly recommended to check with your doctor first before trying intermittent fasting.

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Is intermittent fasting worth trying?

Similar to most diets, intermittent fasting alone does not guarantee weight loss. The quality of the food you eat and the amount of calories ingested (regardless of the shortened period) will surely have an effect on overall results. This type of diet banks on the idea that the longer we are awake, the more we snack. By limiting the windows for eating, we should take in less calories during that time.

Overall, a healthy diet, exercise, and sufficient nightly sleep are always beneficial for everyone. For those who struggle with overeating and snacking throughout the day, Intermittent fasting can be helpful. It's not for everyone, so it's beneficial to understand what your current eating habits are before starting a diet such as this. 

References Section

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