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
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowHealth Solutions From Our Sponsors
Intermittent Fasting. https://familydoctor.org/intermittent-fasting/
Intermittent fasting: Fad or valid weight-loss solution? https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/intermittent-fasting-fad-or-solution
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
Top How Do I Start Fasting Related Articles
Nutrition Quiz
Even if you think you're getting enough fruits and vegetables per day, how can you be sure? Take the Diet & Nutrition Quiz to learn more about eating right.
Diet Mistakes Slideshow
Discover 10 common diet mistakes that may be preventing you from losing weight. Learn to avoid these diet blunders and watch the pounds disappear.
Best Diet Tips Slideshow
Learn to lose weight in a realistic way that works. Find healthy weight loss by eating right, sleeping more, understanding portion sizes. Learn how to set reasonable diet standards.
Popular Dieting Myths and Facts
Can't tell fact from fiction about weight loss and healthy eating? Discover the truth behind some of the most common diet and weight loss myths.
Fasting
Fasting: It's simple and trending, though it's been around for thousands of years. Find out whether it might be a good option for you, and what the risks and benefits are.
How Do You Do Intermittent Fasting?
An estimated 73.6 percent of the adults aged 20 years and older are overweight. Intermittent fasting focuses on the pattern of eating that involves eating in a specific time window and fasting in the remaining period of the day.
Is Weight Loss More About Diet or Exercise?
Weight loss is achieved not through diet or exercise alone, but through a combination of the two. Learn about which diets and exercises can help you lose weight.
The 10 Best Diet Plans For Weight Loss
Diet means a reduction in calorie intake. For the optimal management of overweight and obese patients, a combination of diet, exercise, and behavioral modifications may be helpful. Weight loss is directly related to the difference between the individual’s energy intake and energy expenditure.What Are the Health Benefits of Fasting?
Fasting is defined as a period of partial or total restriction from all foods or selected foods. The health benefits of fasting include a decreased resting heart rate, decreased blood pressure, improved pumping action of the heart, increased insulin sensitivity and reduced LDL cholesterol, fasting insulin and inflammation.
What Is the Number One Diet?
As per recent survey and analysis, research has confirmed that Mediterranean diet is the number one diet. As per research, people living in countries bordering the Mediterranean Sea live longer and are at low risk of cancer or cardiovascular ailments than other people.