Intermittent fasting isn’t a diet or a fad. Instead, it’s a way to eat that can help you lose weight and may also improve your health. In this article, we’ll talk about how intermittent fasting works and what the different types of intermittent fasting are.
What is Intermittent Fasting.
Intermittent fasting is a way of eating where you limit your food intake to certain windows of time, instead of eating at set times throughout the day. For example, you might only eat within an 8-hour window (such as from 12pm–8pm) and then fast for the remaining 16 hours. Or perhaps you’ll have one big meal in the evening and then not eat until lunchtime the next day.
Many people find intermittent fasting helps them control their weight and reduces their risk of disease or illness by keeping blood sugar levels steady and insulin in check, because they’re not eating all day long (which can lead to spikes in blood sugar).
Methods of Intermittent Fasting
There are several different methods of intermittent fasting (IF), but they all have one thing in common: they involve periods of time when you abstain from food. This is usually done at regular intervals, such as once or twice a week; however, there are also alternative schedules that can be followed as well. This can be a form of dieting, where the person consumes fewer calories.
Fasting periods can last anywhere from 16-36 hours. Your fasting period could be done daily, every other day or once or twice a week depending on your goals for weight loss or improved health (and/or how much time you’re willing to devote to going without food). For example:
If you’re trying to lose weight and have no medical conditions that would make intermittent fasting unsafe for you—for example diabetes or hypoglycemia—you may benefit from doing intermittent fasts on Mondays and Thursdays only.
You might want to start by limiting yourself just one day each week when not eating anything after dinner until lunchtime the next day; then gradually increase the number of days per week until eventually you reach four days (Mondays through Thursdays).
The most common form of IF is called “The Fast Diet” or the 5:2 diet. On this plan, you fast on two consecutive days per week and eat normally for the rest of the week. It’s best to choose non-consecutive days to fast so your body doesn’t get used to eating less food on certain days every single week.*
Another popular option is known as 16/8 fasting. Here you’re supposed to skip breakfast (16 hours) before eating four meals within an eight hour window later in the day.
There are many other types too! There’s extended overnight fasting where you don’t eat anything after dinner until lunchtime the next day (18+ hours);
Alternate day fasting where every other day consists entirely of water while refraining from any other calories;
And even cyclic ketogenic dieting which combines IF with low carb diets in order to help people lose weight quickly without sacrificing muscle mass.
How To Eat with Intermittent Fasting.
Intermittent fasting is a relatively simple concept, but it can be difficult to put into practice. Your body is used to eating three meals a day, and many people find that skipping breakfast or dinner feels like torture.
If you’re new to intermittent fasting and need some help getting started, here are some tips for how to eat with intermittent fasting:
Eat healthy food in moderation — don’t binge! One of the benefits of intermittent fasting is that it helps control cravings by making your body burn through calories more efficiently once they’re available again after an overnight fast (though no guarantees). It’s still important not to overdo it on junk food when breaking your fast—you’ll end up undoing any progress toward better health by overeating unhealthy foods during those 36 hour periods when insulin levels rise significantly higher than normal because glucose stores have been depleted from last night’s sleep-deprived meal plan
Intermittent fasting isn’t necessarily a diet
Intermittent fasting is not a diet per se, but how you approach eating changes.
You can still eat junk food and unhealthy foods when you’re fasting—just be careful about how much and how often you do it. It’s OK to indulge every once in a while, but don’t let yourself get used to stuffing your face with junk food every day.
Intermittent Fasting can be helpful for weight loss
Intermittent fasting is a way to eat fewer calories. If you’re trying to lose weight, intermittent fasting can help. Intermittent fasting can also help you lose more fat, as well as reduce your risk of diseases like diabetes and Alzheimer’s disease.
How does it work? Intermittent fasting limits the amount of food you consume during a set period of time—usually anywhere from 12 hours up to several days—and then allows you to eat whatever you want (or nothing at all) during the rest of the day. The longer the fast, the more benefits there are for weight reduction and health in general: A study published in Cell Metabolism found that alternate-day fasting—eating normally one day and restricting calories on another day—resulted in lower body mass index (BMI), increased insulin sensitivity and other markers for longevity compared with following a typical diet pattern over three months!
Eating healthier and less often can help lower blood pressure and reduce inflammation in five days.
Intermittent fasting also has been shown to help lower blood pressure and reduce inflammation.
Intermittent fasting has been shown to help you lose weight, as well. In a study published in the Journal of Nutritional Biochemistry, researchers found that intermittent fasting helps lower body fat mass. In addition, intermittent fasting helped reduce waist circumference and body fat percentage in overweight women. This can lead to improved metabolic health and a decrease in risk factors for heart disease.
Intermittent fasting may reduce your risk of cancer and diabetes.
In addition to helping with weight loss, intermittent fasting may reduce your risk of cancer and diabetes. Research shows that fasting can improve the immune system, reduce inflammation, lower blood pressure and decrease insulin resistance—all factors that help to prevent heart disease and some forms of cancer.
Fasting has also been shown to have an anti-aging effect on cells, meaning it could help slow down the aging process by protecting against free radical damage.
Intermittent fasting can be a great way to control your weight, blood sugar levels and blood pressure. It’s also important to note that this is not a magic bullet for weight loss or health. Intermittent fasting should be part of an overall healthy lifestyle that includes regular exercise and eating lots of whole foods like fruits and vegetables.