Intermittent fasting(IF) or 16:8 Diet is not exactly a diet that specifies what to eat or not instead it’s a pattern to follow when to eat and when to fast. It’s 16 hours of fasting in a day and allows 8 hours to eat your meal. To achieve this pattern people generally skip their breakfast and start consuming a meal from midday till 8 pm.
While some people believe it’s a healthy way to shed a few extra kilos, others don’t believe in the same as It may or may not work the same on everyone. Before moving further to the Pros and Cons of Intermittent fasting and how effectively it helps in weight loss. Let’s read more about it and know it better.
What are different Intermittent Fasting and How is it different from other fasting/dieting methods??
Intermittent fasting can be done either by following the 16:8 diet pattern which means fasting for 16 hours in a day and eat for 8 hours. While other type includes fasting for complete 24 hours in a day once or twice a week and eat normally for the rest of the days.
There is one more way of this diet which is generally less followed by people that is the 5:2 diet. It is done by taking fewer calories (500-600 calories)for two days and eat normally for the rest of the days in a week.
People generally love and follow the 16:8 diet as its much simpler, easier, and more sustainable. Also, comparing this diet with other diets that restrict from eating many foods items it only restricts the duration. Like, as the name defines itself fasting window is 16 hours, and can eat anything during an 8-hour eating window.
As far as popularity is concerned this fasting method is loved by many people across the globe to lose their weight and improve health and lifestyle.
INTERMITTENT FASTING & WEIGHT LOSS
Many research and studies have believed that this type of fasting is very beneficial in weight loss. Intermittent fasting restricts the time window for calorie intake and hence body ends up consuming fewer calories which results in weight loss.
This pattern of eating helps in boosting the hormone responsible for the increase in metabolism and lowers levels of insulin which then helps in cutting extra fat from the body.
And as per the famous phrase by Chris Mohr “One of the reasons Intermittent fasting work is that it reconnects you with what hunger feels like”.
Changes that happen inside the body during Intermittent Fasting are as follows:
1.)HGH(Human Growth Hormone)- This is the hormone responsible for body
metabolism and Intermittent fasting help in boosting it.
2.)INSULIN-This type of fasting helps in dropping levels of Insulin which then results in cutting extra fat from the body.
3.)LONGEVITY-It helps in genes related to longevity and helps fight many diseases.
4.)CELL FUNCTION-Intermittent fasting allows the GI tract to rest and repair during fasting mode.
It is found that Intermittent fasting can reduce body weight by 3-8% in a period of 3-8 weeks approx.
Intermittent fasting, when done with a Keto diet, results more effectively as it accelerates the ketosis and may reduce its side effects like Keto Flu.
It is believed that any diet is not a miracle and needs consistent effort to show its results. It may take around 10 weeks in starting for any visible changes so be patient and follow the diet properly.
One more thing to keep in mind before following Intermittent fasting is not overeating during eating periods as it will give negative results.
It’s better to control calorie consumption during the eating period as well to get the benefits of the Fasting period.
MORE HEALTH BENEFITS:
Apart from weight loss, there are many other health benefits associated with this diet.
1.)HEART HEALTH-By reducing all bad LDL cholesterol and other risk factors for heart disease help in improving the health of the heart and blood vessels.
2.)CANCER-Many animal studies have indicated that this type of fasting may prevent certain cancers.
3.)BRAIN HEALTH-It is always said that “What is good for the body is often good for the Brain”.Intermittent fasting increases the metabolism of the body and the growth of new neurons that protect it from damage.
4.)CONTROL DIABETES- Various research found that Intermittent fasting helps in lowering sugar levels in the body and controlling diabetes.
5.)REDUCE INFLAMMATION-Reducing eating hours helps in decreasing inflammation.
6.)PREVENTS ALZHEIMER’S-Intermittent fasting helps in preventing Alzheimer’s and other neurogenerative diseases.
7.)INCREASE LIFESPAN-With benefits in increasing metabolism this diet pattern helps in a healthy and longer life.
As Pros and Cons come side by side so before starting any diet it is necessary to know it both benefits as well as side effects.
Here are a few,
SIDE EFFECTS OF INTERMITTENT FASTING
3.)LOW BLOOD SUGAR
4.)CHANGES IN MENSTRUAL CYCLE
6.)SLEEP AND MOOD CHANGES
Also, there is much evidence of different reactions to both men and women’s bodies. It helps in improving insulin sensitivity in men while decreases blood sugar levels in women. It is always recommended to consult a doctor before doing any type of diet if you have any health issues or a history of eating disorders.
Women who are planning to conceive should also avoid any type of diet or fasting.
There is nothing dangerous about fasting for some time if you are healthy and well-nourished.We must know the fact that “No-all size fits one” and so should do proper research and follow only what suits them best.