What does it mean to fast intermittently?Â
Many diets are about what you eat, but intermittent fasting is about when you eat. It is because with intermittent fasting you only eat during specific times.
It has been studied around the 21st century as a way to possibly reduce the risk of certain diseases, such as metabolic syndrome. And in 2019 the review concluded that it may help with obesity, insulin resistance, inflammation, etc.Â
It goes from fasting for a certain number of hours a day to being able to eat just one meal a couple of days a week. All this can help your body to burn fat.
How it all works
There are several different ways to do intermittent fasting, but they all rely on choosing regular periods of time to eat and fast. For example, you could try to eat only for an eight-hour period each day and fast for the rest. Or you can choose to eat only one meal a day, two days a week.
After hours of not eating, the body uses its stores of sugar and begins to burn fat. Intermittent fasting works by extending the time your body burns the calories consumed in your last meal and starts burning fat.
Pros
- Several programs
- Boosts memory
- Improves blood pressure
- Boosts Physical performance while maintaining muscle mass
- Prevents obesity
- Weight loss
- Reduced tissue damage
- No calorie counting
Cons
- Not for everyone
- Not recommended for people with diabetes
- Needs more Human Based research
- May reduce Physical activity
- Concerns for people on medication
- Reduced nutritional eating
- Promotes overeating
Side Effects
- Moody
- Tiered
- Heartburn
- Severe Hunger
- Poor focus
- Constipation
- Dehydration
- Poor sleep quality
- Anemia
- High levels of uric acid in blood
- Detrimental Kidney, Liver and Cardiovascular diseaseÂ
What to eat
There is no wrong or right, on what you eat during the fasting period, but there is a smart way of eating. Here are some tips you can use:
- Eat your meals slowly and enjoy the food
- make your meal attractive
Here are a few thing you can eat:
- Fruits
- Vegetables
- Lean Protein
- Healthy fats
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What to avoid
As we said previously there is no right or wrong. But here are a few foods you should avoid:
- Calorie dense meals
- Alcohol
- Trans fats
- Sugary foods or drinks
- Processed foods
- Refined grains
- Processed meat
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