Fasting, which generally means abstaining from eating for prolonged periods, is a time-honoured tradition. For centuries, religious fasts like Yom Kippur and Ramadan have been observed. Some people are turning to intermittent fasting to manage their weight, blood sugar, and other aspects of health.
Intermittent fasting has many definitions and variations, but generally, it tells you to eat only within a specific time window and requires you to fast for the rest of the time.
This plan is flexible enough to work with a variety of lifestyles due to the many fasting options. It is vital to pick a commitment-based method. You may not see any results if you don't. Fasting can be done in a variety of ways:
A fasting regimen that is time-restricted
This intermittent fasting plan is the most popular. This is often referred to as 16:8, which requires you to fast for 16 hours, such as between 6 p.m. and 10 a.m., and allows you to eat for eight hours. This type of fasting would enable you to spend most of your day fasted. However, some people opt for a 12:12 window.
Alternate day fasting
This style of intermittent fasting, as its name implies, alternates between one fasting and one feasting day. The feasting day does not have calorie restrictions. You can consume energy-free fluids on a "fast day" and eat more food on a "feast day".
Modified fasting
5:2 intermittent fasting involves eating five days per week. Then, you limit your calorie intake to 20% to 25% on the two non-consecutive days.
What are the benefits of fasting?
Fasting is a popular option for people who want to lose weight. In one study, adults with obesity who followed a high-protein intermittent fasting diet saw results similar to those who followed a heart-healthy diet in both reductions of BMI and blood lipids – or fat found in the blood. A review of current studies found when compared to calorie restriction, intermittent fasting allows individuals to achieve similar weight loss without losing as much muscle mass. Fasting can result in weight loss for people who are prone to snacking when they're stressed, bored, or unhappy.
What should you consider before trying this diet? Fasting has many benefits, but some people mistakenly interpret it as an invitation to eat everything and all. To meet your nutritional needs, it is important to eat a balanced diet when you are practising fasting. This will also curb your urge to eat calorie-dense and high-fat foods.
As with all diets, it is best to consult your primary physician before trying a fasting program.
