Intermittent Fasting Guide
Intermittent fasting aka I.F
Intermittent fasting is an eating pattern that cycles between periods of fasting and feasting .It doesn't specify which food you should eat but rather when you should eat.
Intermittent fasting is also known as intermittent energy restriction . It may be similar to a calorie restriction diet.Although being studied in 21st century, as a practice to possibly reduce the risk of diet related diseases ,intermittent fasting is also regarded as fad. Many studies shows intermittent fasting exist in various religious practices ,including Hinduism,Islam,Orthodox Christian faith,Jainism&Buddhism.A review concluded that in humans,intermittent fasting may help with obesity,insulin resistance,hyper tension and inflammation.
How dose intermittent fasting works?
To understand how intermittent fasting leads to fat loss we first need to understand difference between the fed state and the fasted state.
Your body is in the fed state when it is digesting and absorbing food.The fed state starts when you begin eating,fed state lasts for three to five hours as your body digests and absorb food you just ate.When you are in fed state,it is very hard for your body to burn fat because your insulin levels are high.
After eating last meal your body stays in post absorptive state for eight to twelve hours,at this time body enters to fasted state. In this state it is easy for your body to burn fat as your insulin levels are low.
Because we don't enter the fasted state until twelve hours after our last meal,its rare that our bodies are in fat burning state.This is the reason why many people who start intermittent fasting will loose fat without changing what they eat,how much they eat and how much they exercise.Fasting puts you body in a fat burning state that you rarely make it to during a normal eating schedule.
Types of intermittent fasting
Three types of intermittent fasting are alternate-day fasting,periodic fasting and time restricted feeding.
Alternate-day fasting involves alternating between a 24hours"Fast Day",when the person eats less than 25% of usual meal,followed by a 24 hours non fasting"Feast day"period.It is the strictest form of intermittent fasting because there are more days of fasting per week.
There are two types of alternate day fasting styles:-
Modified alternate day fasting allow the consumption of up to 25%of daily calorie needs on feasting day instead of complete fasting. Complete day fasting is where no calories are consumed on fast day.
Periodic fasting/Whole day fasting involves any period of consecutive fasting of more than 24 hours,such as 5:2 diet where there are one or two fast days per week.During the fasting days,consumption of approximately 500 to 700 calories or about 2% of regular daily caloric intake is allowed instead of complete fasting.
Time restricted feeding involves eating only during a certain number of hours each day.Skipping meal and the 16:8 diet are example,As in this diet you are suppose to only eat in span of 8hours and you should fast in rest of remaining hours.
Note:-Intermittent fasting also have some short term adverse effects such as continuous feeling of hunger,irritability & impaired thinking.
You should definitely try I.F as it is super healthy for your body and mind.
I personally loves Time restricted feeding method as its easy and fun to try.
i hope you have enjoyed reading this article.