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Intermittent fasting is a popular type of eating plan that involves fasting for a period of time between eating periods.
You can start intermittent fasting by skipping breakfast, having your first meal in the afternoon (about 12 p.m.), and eating your last meal before 8 p.m. This gives you a total of 16 hours fasting and 8 hours eating.
What are different types of intermittent fasting?
While most diet plans focus on what you eat, intermittent fasting focuses on when you eat. A few prevalent approaches to intermittent fasting include the following:
- 16/8 method: This is the most common method of intermittent fasting, which involves eating within an 8-hour window and fasting for 16 hours every day.
- 5/2 method: This involves eating normally for 5 days and fasting for 2 days of the week.
- Alternate day fasting: This involves alternating days of eating normally with days of fasting or just eating a small meal that is less than 500 calories.
How does intermittent fasting work?
Fasting for at least 12 hours can change the way your food is converted into energy. Normally, your body gets most of its energy from glucose (sugar).
When you fast for 12 hours or more, your glucose stores deplete, and your body starts using fat stores for energy by breaking them into ketones. This switching from glucose to ketones as a primary energy source is called a metabolic switch.
What are the health benefits of intermittent fasting?
Some studies report that intermittent fasting is more beneficial than other diets or eating plans to reduce inflammation. The health benefits of intermittent fasting include:
- Helps with weight loss
- Reduces bad cholesterol and blood pressure
- Lowers the risk of obesity-related issues and chronic diseases, such as:
- Type II diabetes
- Heart disease
- Age-related neurodegenerative disorders
- Reduces inflammation and diseases associated with inflammation, such as:
- Alzheimer’s disease
- Arthritis
- Asthma
- Liver disease
- Heart disease
People often attempt intermittent fasting to lose weight or alleviate symptoms of chronic diseases, such as irritable bowel syndrome, high cholesterol, or arthritis.
Is intermittent fasting safe?
While intermittent fasting has several health benefits, it may not be right for everyone, including people with the following:
- Pregnant or breastfeeding
- Type I diabetes and taking insulin
- Gastroesophageal reflux disease
- Kidney stones
- Children and adolescents younger than 18 years
What are the side effects of intermittent fasting?
Intermittent fasting may cause a few unpleasant side effects, which generally go away in about a month. Initial side effects may include:
- Hunger
- Fatigue
- Insomnia
- Constipation or bloating
- Headache
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Intermittent Fasting. https://familydoctor.org/intermittent-fasting/
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Intermittent Fasting: What is it, and how does it work? https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
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