As people become more health conscious, they are on the lookout for “diet” plans or lifestyles that can help them lose weight, maintain a healthy weight, or improve their overall health. One plan that has been making waves recently is intermittent fasting (IF), a type of eating pattern that cycles between periods of fasting and eating. One reason is the incredible health benefits that come with intermittent fasting.
While it may sound like just another fad, IF has been around for centuries and is backed by scientific research that shows it can help with weight loss, improve heart health, lower inflammation, and even boost brain function. Let’s explore the different types of Intermittent Fasting, its health benefits, and whether it’s safe for most people.
What is Intermittent Fasting?
Intermittent Fasting is an eating pattern that alternates between periods of fasting and periods of eating. It doesn’t prescribe what you eat, but rather when you should eat. There are different types of IF, which will be further explained below, but most plans involve extended periods of not eating or reducing daily calorie intake.
The most popular type of IF is the 16/8 method, which involves fasting for 16 hours, then eating within an 8-hour window. This approach is also known as the Leangains method. Other approaches include alternate-day fasting, which involves eating only every other day and the 5:2 method, where you eat normally for 5 days, then reduce caloric intake to 500-600 calories for the remaining 2 days.
Is Fasting Safe?
Intermittent fasting can be safe for most people, but it may not be suitable for everyone. For example, pregnant women or anyone with a history of eating disorders should not try IF. It’s also important to check with a doctor if you are on any medication or have a medical condition.
Fasting for too long can cause blood sugar drops, dehydration, and other health problems for some. It’s essential to listen to your body and monitor how you feel during the fasting period. If you feel unwell, you should stop fasting right away.
Types of Intermittent Fasting
Let’s dive a little deeper into several of the most popular IF methods.
16/8 Fasting
The 16/8 method is the most popular type of intermittent fasting. It involves fasting for 16 hours and eating during an 8-hour window each day. This approach is beneficial because it’s easy to follow yet enough to see significant results. Studies show that 16/8 fasting can help with weight loss, boost brain function, and reduce inflammation.
5:2 Fasting
The 5:2 method is another type of intermittent fasting. It involves eating normally for five days of the week and reducing calorie intake to around 500-600 for the remaining two days. This approach helps with weight loss and controlling blood sugar levels. It’s also easier to maintain than other types of fasting because of the relatively low discipline required.
Alternate-Day Fasting
As its name suggests, Alternate-Day Fasting involves fasting on alternate days of the week and eating normally on the other days. This method is more challenging because it requires complete fasting for one day before eating regularly the next. Likewise, it may help you shed pounds and lower cholesterol levels in the body.
24-hour Fasting
24-hour fasting is the most challenging type of intermittent fasting since it involves eating nothing for an entire day. This technique can be helpful for breaking through stubborn weight loss plateaus and improving insulin sensitivity in people with type 2 diabetes. It’s frequently used for moral or religious purposes and has been proven to detoxify the body.
OMAD Fasting
OMAD stands for “One Meal a Day.” As the name suggests, this type of intermittent fasting involves eating only one meal per day. It is commonly practiced with a 23:1 eating regimen like eating within an hour or less than that. This approach can result in quick weight loss, help you eat mindfully, and break your sugar addiction.
Intermittent Fasting Health Benefits
While there are too many to write about in this short article, let’s discuss some of the top intermittent fasting health benefits.
Improved Insulin Sensitivity
One of the most well-known and scientifically proven health benefits of intermittent fasting is improved insulin sensitivity. This is essential for people suffering from type 2 diabetes or those at risk of developing it. Intermittent fasting can help regulate blood sugar levels and improve insulin sensitivity, which can lead to healthier blood sugar control, thus decreasing the risk of type 2 diabetes.
Weight Loss
Intermittent fasting is an effective weight loss method because it helps you consume fewer calories. By reducing the amount of food you eat, you’ll burn more calories than you consume, leading to weight loss. This method can be more sustainable in the long-term compared to traditional dieting methods, mainly because it doesn’t require you to cut down on any specific foods completely.
Reduced inflammation
Inflammation is associated with MANY chronic diseases. The good news is that intermittent fasting can help to reduce inflammation and lower the risk of chronic diseases. Intermittent fasting protects against inflammation by reducing oxidative stress and increasing antioxidant defense.
Improved Brain Function
Intermittent fasting has been shown to improve cognitive function and protect against age-related cognitive decline. In animal studies, intermittent fasting was shown to increase the brain’s ability to store new information and make more synaptic connections. In humans, studies have shown reduced inflammation and an increase in a hormone called Brain-Derived Neurotrophic Factor (BDNF), which is essential for learning and memory.
Increased Lifespan
There is substantial evidence that intermittent fasting can help you live longer and healthier. In animal studies, intermittent fasting has been shown to increase lifespan. For humans, fasting can reduce the risk of several chronic diseases like heart disease, cancer, and Alzheimer’s disease, contributing to a longer, healthier life.
Surprising Cancer Benefits
Emerging science tells us that fasting has surprising benefits for cancer. Some of these benefits include autophagy, reduced inflammation, working hand in hand with chemo, improving metabolic health, and boosting mental health. If you want to know more about Fasting Benefits For Cancer, check out THIS article.
Does Drinking Coffee Break My Fast?
This is a common question, and the answer is that it depends on what you put in your coffee. Black coffee is okay during fasting periods as it has zero calories and will not break your fast. However, adding cream, sugar, or other substances will likely break your fast.
Coffee can actually be beneficial during a fast as it helps to suppress appetite, improve digestion, boost energy levels, and aid in fat burning.
Intermittent Fasting Health Benefits Consensus?
Intermittent fasting can be an effective way to lose weight, improve your health, and boost your energy levels. It’s essential to listen to your body, choose a suitable method, and be mindful of what you eat during feeding periods.
If you have any medical conditions, make sure to check with your doctor before trying intermittent fasting. Sticking to the right eating plan, along with regular exercise and a healthy lifestyle, is key to reaching your fitness goals and becoming fit, slim, and healthy.
References
https://doi.org/10.1093/ajcn/nqz330
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/
https://www.healthline.com/health-news/fasting-can-help-ease-inflammation-in-the-body
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8470960/
https://www.healthline.com/nutrition/does-fasting-release-toxins-in-the-body
