Fasting is a term we all are familiar with. It means refraining from eating for a particular time window.
Intermittent fasting is a growing fad revolving around the concept of fasting. I had heard about it for a long time now but never dived deeper into the topic. However, having witnessed friends and family adopting this trend and gaining benefits from this practice, I tried to do some research. As it offers a number of health benefits and is also fairly easy to follow, I could understand its popularity now. I have broken down the concept and its pros and cons below.
Intermittent fasting, in simple words, means following an eating cycle for a particular length of time while fasting for the rest of the day. This method also offers different ways of fasting so that a person can incorporate it into his lifestyle according to his convenience. It is an easier way of dieting as it doesn’t restrict you from the food you eat. It rather restricts the time period which is more convenient for most people. Thus, more than dieting it can be considered as a lifestyle choice and can be explained as an eating pattern.
The most common ways to do intermittent fasting are:
1. 16/8 Method
As the name suggests, the 16/8 method means fasting for sixteen hours per day and restricting the eating window to eight hours. This is the easiest method and the most popular as it includes eating for eight hours a day in any timeframe the person wishes to use. Most people choose to skip breakfast and eat during the day while also avoiding eating late at night. Also known as the Leangains protocol, this method was popularized by fitness expert Martin Berkhan.
2. 5:2 Method
This method involves consuming 500 calories for women and 600 calories for men for two days a week. You can eat normally for the rest of the five days. Thus, cutting down the amount of food you consume for two days while still being able to follow your normal eating habits for the rest of the week.
3. Eat Stop Eat
This method has been quite trending in recent years. This method was popularized by fitness expert Brad Pilon. In this method, you can fast once or twice per week for a period of 24 hours. You can eat normally for the rest of the week. Unlike the 16/8 hours intermittent fasting, this one is comparatively difficult. However, you are free to drink tea, coffee, or other calorie-deficit beverages.
4. Alternate-day Fasting
In this method, you fast every alternate day. Some people do consume a few hundred calories while others completely fast for 24 hours. This method is not recommended for beginners as it pushes your body to a completely new routine suddenly. Also, it is not sustainable if you have not already experienced fasting to some degree.
You may also want to read:
Benefits of Intermittent fasting
Intermittent fasting though is mainly used for weight loss; it also has several health benefits.
Fewer meals mean fewer calorie intakes which in turn lead to the use of more reserved energy. It lowers insulin and increases growth hormone levels which then increase the release of the fat-burning hormone norepinephrine (noradrenaline). This results in an increased metabolic rate. It has been proven to cause weight loss in a lot of people who have regularly used this method.
Along with weight loss, it is also believed to prevent type 2 diabetes, heart conditions, neurodegenerative diseases, and some cancers. Studies have shown that it helps in reducing blood pressure and the risk of non-alcoholic fatty liver disease. Another great benefit is the protection against Alzheimer’s disease as it increases the brain hormone BDNF and may aid the growth of new nerve cells.
Risks of Intermittent Fasting
Though the benefits are many, intermittent fasting is not without risks as well. This kind of fasting is not recommended for every individual, as it is not suitable for people with certain health conditions. It is highly unsuitable for women who are trying to conceive, are breastfeeding, or are pregnant. The body needs nourishment and calories during these periods and depriving the body of the required nutrition can put your health at risk.
Also, dedication and clean eating habits are the keys while following intermittent fasting. As you are already eating a lesser amount, it is very necessary to choose food that is high in nutrition.
Intermittent fasting is also not recommended for people with eating disorders. Though most people can incorporate this eating pattern without developing a disorder, people who have a history or are prone to eating disorders should avoid this method. As your entire day and routine will revolve around the timing and consumption of food, it might be overwhelming for people with any eating disorder.
Fasting is not a new concept. It has been there for ages and many people have practiced it as a part of their cultural and religious beliefs. As more studies are being conducted and more people are accepting fasting into their lives, it has caught on and is there to stay. However, before starting intermittent fasting, it is also very necessary to ensure that it will not affect your physical and mental health in any way. Moderation is the key here!
Leave a Reply