Intermittent Fasting: 6 Health Benefits and How to Do It Safely
- Introduction
- Health Benefits of Intermittent Fasting
- Conclusion.
Intermittent fasting is a wholesome, healthy strategy. It goes beyond an approach to weight loss; it is beneficial to the health and, therefore, beneficial to all regardless of shape and size. The truth is everyone fasts, but many are unaware of this process because their minds are not set to it. Regardless, intermittent fasting continues to gather more popularity for its significant impact on weight. Many more continue to dedicate themselves to this plan for its excellent impact on weight loss and health.
Many believe that intermittent fasting allows uncontrolled eating and foods; however, this would affect the body and health in the long run. Indulging in foods after fasting affects the body negatively, so it is safe to say that intermittent fasting must be coupled with a good diet. The body needs essential nutrients, not empty calories, for stable health. In the end, intermittent fasting is not overlooking your diet. Therefore, you must eat healthy to get the best result from intermittent fasting.
What Is Intermittent Fasting?
Intermittent fasting embraces an eating pattern that includes an alternate eating and fasting period. That is, eating for one particular period and fasting for another. It focuses more on the meal schedule than the meal itself. However, this does not negate healthy eating!
Some of the most common methods include:
- The Warrior Diet: The warrior diet includes eating whole fruits in the day and having a balanced meal at night.
- The 16/8 Method: The 16/8 method includes eating for 8 hours and fasting for 16 hours.
- The 5:2 Method: The 5:2 method features eating in the usual pattern for 5 days and maintaining 500-600 calories for two non-consecutive days.
- Eat-Stop-Eat: Eat-stop-eat involves fasting the whole day (24 hours) either once or twice in a week.
- Alternate-Day Fasting: involves eating without restrictions for certain days and fasting or eating with calorie restrictions on other days, which significantly highlights alternating eating and fasting days.
Health Benefits of Intermittent Fasting
- Weight Loss and Fat Reduction
Intermittent fasting is a common weight-loss approach that has worked for many. During the non-eating period, the body begins to burn fat for energy. This also curbs the overload of calories eaten per day. It prevents overeating and promotes a healthy weight. Several studies revealed that intermittent fasting has a significant impact on the reduction of visceral fat. Intermittent fasting records a strong impact in the human body as it aids the burning of dangerous fat in the organs, contributing to healthy weight loss and good health.
- Improved Insulin Sensitivity
Intermittent fasting also has a positive effect on blood sugar levels. It contributes to a normal blood sugar level by allowing the organs to rest during fasting periods, aiding the effective use of energy in the body. Resting from eating allows the blood sugar level to drop, contributing to improved insulin sensitivity.
- Enhanced Brain Health
Intermittent fasting improves brain health as it boosts the brain-derived neurotrophic factor, which strengthens the health of the brain through the healthy growth and maintenance of neurons. This improves general cognitive function, which impacts day-to-day lifestyle. Intermittent fasting can also prevent brain diseases like Parkinson’s and Alzheimer.
- Heart Health Benefits
Heart health can be significantly improved by intermittent fasting. It reduces the triglycerides, lowers LDL, and reduces inflammation and blood pressure. Generally, it improves cardiovascular health.
- Cellular Repair and Longevity
Intermittent fasting supports cell repair and longevity. Autophagy is an important process for healthy cells as it removes unwanted components in the body and improves body energy. This process influences healthier cells and the body in general.
- Reduced Inflammation
Inflammation can be traced to many chronic diseases, such as cancer, arthritis, heart diseases and many more. Intermittent fasting reduces inflammation and supports the overall health of the human body.
How to Start Intermittent Fasting Safely
Intermittent fasting is a great plan for good health and weight loss. However, it is important to start intermittent fasting appropriately and safely to avoid relapsing or damage to the body system. Here is how to start fasting safely:
- Choose the Right Method for You
It is important to choose the right method before starting intermittent fasting. Choosing a plan that you can be consistent with is crucial for optimal benefits. For a beginner, it might be safe to start with the 16/8 method to maintain consistency and maximum benefits.
- Stay Hydrated
During the fasting period, staying hydrated replenishes the energy and reinvigorates the body without adding calories to it. To avoid breaking your fast, drink water, teas or zero-calorie drinks.
- Prioritize Nutrient-Dense Foods
As much as intermittent fasting focuses on the timing of the meal, it is crucial to focus on nutrient-dense foods to break fast adequately. Fruits, vegetables, and proteins can be used to break fast to enjoy the optimal benefits of fasting.
- Listen to Your Body
Listen to your body response to your fasting method to avoid extreme situations. However, don’t jump at every slight opportunity to break your fast.
- Gradual Transition
Maintaining a gradual transition, especially for a beginner, is crucial for consistent eating patterns and significant impact on your health. The best method to start with is a small one, then progress into your desired plan.
- Avoid Overeating
Many people result in overeating after a fasting window, which counters the work of fasting as extra calories are added to the body.
- Consult a Healthcare Professional
In case of any health conditions, inform your doctor before starting an intermittent fasting plan.
Intermittent fasting has numerous benefits and supports general health. It is a simple tool for good health and healthy weight loss. It improves life quality and contributes to longevity. The best part about intermittent fasting is that there is a suitable plan for everybody. It embraces a healthy eating lifestyle, curbing overconsumption of calories. Coupling this approach with healthy eating can significantly contribute to a healthier body system. Remember that to maintain a consistent fast, choose a plan best for your body.
