What is Intermittent Fasting?

Since time immemorial, intermittent fasting has been used for religious or spiritual purposes in Hindu, Christian, Islam, and Judaism religions. Today, intermittent fasting is not just for enriching the soul but it has been found to reduce weight and even reverse diabetes.
Intermittent fasting is actually not a diet per se. It is an eating pattern that cycles between periods of fasting and eating. It does not specifically state what foods should be eaten but often uses low-calorie meals. However, it consists of a time table that tells you when to eat meals making it an eating pattern. Intermittent fasting has many health benefits including helping you to lose excess weight, belly fat, and is an effective way to manage type 2 diabetes and even reverse it.

How intermittent fasting works

The human pancreas releases insulin which assists cells in utilizing sugars like glucose for energy whenever we eat. If glucose is not used immediately, Insulin converts excess sugars into FAT, which is stored in the liver, pancreas, and finally, subcutaneous tissue hence increases in weight. When it comes to missing meals for long periods, insulin is not produced. Thus, the body turns to break down fat cells for energy leading to weight loss and low insulin levels. This method of fasting is a potentially powerful habit that compels you to voluntarily eat fewer meals from a few hours, to a day or even a week. The habit allows the body to use its stored energy by burning excess fat off your body, effectively aiding in weight loss and reducing belly fat.
Fat is simply stored energy, therefore an increase in time of fasting means you are increasing the amount of time required to burn food energy.
Those seeking to extend beyond a day or even to a week are encouraged to do so but under strict guidance from a medical profession. It is very important to note that fasting is not starvation. When you fast, it means that you can access food but you have just chosen not to eat (Voluntary). Starving on the other hand means you suffer because there is no food.
Caution should, therefore, be taken to avoid starving yourself to levels that pose a greater risk to your health or even lead to death. This old-age secret is fast gaining popularity after slowly fading over generations as people begin to unravel many health benefits that can help to counter lifestyle diseases. However, most people still fail on this powerful practice because the majority are not following the right fasting interval plans.

Types of intermittent fasting

If you have diabetes especially if on medications seek medical advice before starting to fast. Here are some of the recommended types of intermittent fasting that if followed strictly can deliver the desired results.

16:8 Method

If you are seeking to lose weight, improve your blood sugar and proper functioning of the brain, you can opt to eat within an 8-hour window and fasting for the remaining 16 hours a day. This method can be expressly adopted by anyone except those with underlying conditions that require guidance from a medical professional.

20:4 Method

In this method, you choose to eat within a window period of four hours and strictly fast for 20 hours a day. In context, you might choose to eat between 8:00 am – 12:00 pm every day and fast for the remaining hours. 

24 hours Method

This method lasts for 24 hours. It is a full day fasting but it does not mean you do not eat anything. On-time shifts, you take one meal. You can arrange it the way you want. One can choose to fast from breakfast to breakfast or dinner to dinner.

Benefits of fasting

There are a million reasons to try intermittent fasting over conventional dieting. Depending on your goals there are many benefits to intermittent fasting

Medical benefits

Intermittent fasting allows the body to use its stored energy by burning excess fat off your body, effectively aiding in weight loss and reducing belly fat. It has also been shown to reverse or put type 2 diabetes into remission, control blood pressure, control lipid levels. Intermittent fasting has also been shown to be very effective in treatment of Polycystic Ovarian Syndrome (PCOS) and many other medical benefits.

Saves money

This is the most affordable and cost-effective way to stay healthy.  Fasting is completely free allowing you to save some cash you would have used to purchase food to meet the conventional dietary needs.

Saves time

One can save lots of time they would spend in looking for food that would meet the conventional diet requirements. It is also time-consuming to prepare three or more meals per day. You actually save more time to do other important things in life.

Flexibility

Intermittent fasting gives you the opportunity to choose a model that fits your schedule. One can opt to fast for 16 hours, 20 hours, or a week. You can always alter the fasting schedule to match your life’s schedule or suspend it for some time and resume later.

Cheat days

With flexibility, it makes it easy for one to lavish on what they crave for most including junk foods like French fries or ice cream. ‘Cheat’ days are very instrumental in build compliance among some people who find it difficult to fast.

Restrictions

However, despite its benefits, there are restrictions on who can venture into intermittent fasting. Those who have higher caloric needs such as youth less than 18 years, pregnant, or breastfeeding should avoid this plan. Other individuals who are discouraged from following this diet include those susceptible or with a history of an eating disorder. All in all, it is important to seek medical advice from a medical practitioner while venturing into the intermittent eating plan. Then, mobile applications can act as an excellent guide. You can contact one of our specialists here at Afyaplanet.