Introduction

What is Intermittent Fasting?

Some of the more frequent methods of IF are outlined below:

• 16/8 Method: This is one of the widely practiced types of IFs due to the simplicity that it possesses. Its key calories switching between consuming food for a period of 16 hours at a given day and the hours of fasting 8. For instance, you can take your food from 12 o’clock in the afternoon to 8 o’clock in the night and then go for a whole night without taking any food up to 12 o’clock the next day.
• 5:2 Method: In this method, one gets to eat fried food the normal way for five days and then, gets to spend two days; not necessarily successive, consuming about 500-600 calories only.
• Eat-Stop-Eat Method: In this method, patients are advised to fast with no food intake for a whole day, this is preferably done once or twice a week. For instance, you might even go to bed and sleep having taken your last meal at 7 p. m, whereas you only get your next meal in the morning at 7 p. m.
• Warrior Diet: This works entail taking raw fruits and or vegetable in between small portions and large meal, taken only once in the evening within the 4-hour period.

Intermittent fasting and why it works

• Scientific research available proves that the concept of using the process of intermittent fasting as a way of managing weight is efficient.
• Intermittent fasting has been shown to decrease insulin levels and this is one of the reasons that make the process effective in weight reduction.
• Insulin is a hormone which assists in packing glucose or sugar in the body. Thus, every time you consume something, your insulin level goes high and the body works to convert the extra glucose to fat.
• During fasting periods, it is very important to note that the levels of insulin in the body reduce drastically so as to allow the body of the animal to use stored fat for energy.
• Also, it was observed that during fasting period, the hormone norepinephrine is released in the body, as it helps in breaking fats. This process which is referred to as lipolysis is critical in the breakdown of body fat.
• Intermittent fasting also results in the elevation of the proportions of the human growth hormone (HGH), which fosters fat reduction with mutual preservation of muscles.

Intermittent fasting is a technique that has helped people achieve their goals and improve their health.

• While weight loss is one of the most well-known benefits of intermittent fasting, there are several other health advantages associated with this eating pattern
• Improved Insulin Sensitivity: Another great advantage of IF is the increase in insulin sensitivity Among the main effects of IF one can name the enhancement of insulin sensitivity.
• Better insulin sensitivity assists in the control of blood glucose levels because fewer amounts of insulin are required to catalyze glucose uptake into cells and this leads to minimization of type 2 diabetes.
• A number of learning have indicated that: Intermittent fasting has been identified to reduce blood sugar levels and increase the level of sensitivity of cells towards insulin, for this reason makes it practical to manage and prevent diabetes.
• Enhanced Cardiovascular Health: When it is used in the correct manner, intermittent fasting has been proved to improve heart health since it helps to lower the blood pressure, cholesterol levels and heart disease risk.
• The above studies have stated that IF has been reported to raise HDL cholesterol as well as lower the prevalence of the LDL cholesterol as well as the triglycerides that are recognized to cause heart diseases.

Potential Risks and Considerations

Possible Side Effects

• Hunger: This may be due to the fact that your body will be adjusting to the new dietary plan and therefore you may experience hunger pangs especially in the first few weeks.
• Irritability and Mood Swings: It causes one to be easily irritable and moody especially during periods of fasting or when the level of glucose in the blood is low.
• Fatigue and Low Energy Levels: The side effects include fatigue because the body will be drawing energy from fat as opposed to glucose in the first few days of fasting.
• Most of those side effects are temporary: they are usually experienced as the body gets used to the intermittent fasting regimen. But it is important to know how to go about it especially when adopting intermittent fasting because if not properly managed and the eating periods contains nutrient lacking foods, one will be a candidate for nutrient deficiency.

Intermittent Fasting Do’s and Don’ts

• Start Slowly: It’s recommended one starts with a small measure of fasting, for example, 16/8 fasts and then progress to longer fasts.
• Focus on Nutrient-Dense Foods: During the eating windows one should take whole and nutrient rich foods such as fruits, vegetables, lean meat, nuts so as to obtain the recommended nutrients.
• Stay Hydrated: Ensure you take a lot of water especially during the day so that you do not feel the rigors of hunger during the time you are fasting.
• Listen to Your Body: Remember, intermittent fasting is just like any other diet regimen and therefore, be careful with your body’s reaction to it and modify it appropriately. If you have any unpleasant symptoms or adverse reactions, then adjust your fasting or consult with your doctor.

Conclusion

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