A Simple Guide to Intermittent Fasting (IF)
You’ve probably heard about intermittent fasting (IF) by now. Maybe your brother skipped breakfast the last time you met because it was “too early” to eat, or your friend passed on a late-night dinner.
Although the term IF has gained momentum in recent years, fasting is anything but a novelty. It has been practiced for centuries since Hippocrates` use in ancient medicine to the significance it holds in religions, e.g., in Islam.
But why do people try intermittent fasting today? For some, it’s about weight loss. For others, it’s a way to boost their overall health. Here’s a simple breakdown of what IF is, how it works, and how to make it work for you.
What Is Intermittent Fasting?
you avoid eating for a set amount of time. “It’s about partially or fully skipping meals during specific hours or days, says Heather Bauer, a registered dietitian.
Put another way, IF is relating to periods of avoiding food. Structure appeals to a certain number of people, but is not for all, so one must listen to his/her body.
How Does It Work?
The idea is simple: you eat less by limiting when or how much you eat. On fasting days, others are extremely calorie restricted, or do not eat at all. Still other people adhere to a strict daily time schedule in which they eat only during specific time frames.
This calorie reduction can lead to weight loss, which might bring other health benefits. But remember, IF isn’t magic—it works mainly because you’re eating fewer calories overall.
Types of Intermittent Fasting
There’s no one-size-fits-all method. Here are three popular approaches:
- Alternate-Day Fasting
Eat around 500 calories every other day. On non-fasting days, eat normally.
- 5: 2 Diet
Pick two non-consecutive days each week to restrict calories to 500 calories. The other five days, eat what you like.
- Time-Restricted Eating
In 8 schedule, you abstain for 16h and eat for an 8h window, e.g., from 12 p.m. to 8 p.m.
Potential Benefits of Intermittent Fasting
While there is a need for further studies, the following are some of the potential benefits:.
- Heart Health: May be used to lower risk factors such as obesity and hypertension.
- Type 2 Diabetes Management: Could help with weight loss and lower insulin resistance.
- Brain Health: Initial reports indicate that it may reduce the risk of Alzheimer’s disease and stroke, but the evidence is mainly based on animal studies.
- Liver Health: IF could enhance hepatic function in individuals with obesity or diabetes.
Does It Help With Weight Loss?
Yes, for many people. The simplest way to reduce calorie intake when fasting is by eating less. Research indicates that time-restricted feeding causes a 1-2 lb/week weight loss. Alternative-day fasting could give rise to even greater efficacy, but it is less easily sustained over the long term.
That said, IF isn’t for everyone. The key is to select a way of doing it that suits your life style and one that’s able to be maintained.
Side Effects to Watch For
IF isn’t all sunshine and rainbows. You might feel:
- Hungry
- Tired
- Irritable
- Headachy
Side effects in general are less pronounced after around 10 days, as your body becomes more accustomed to them. But if they don’t, IF might not be right for you—and that’s okay!
Is IF Safe for You?
IF isn’t suitable for everyone. Avoid it if you:
- Are pregnant or breastfeeding
- Have a history of eating disorders
- Are underweight
Older than 70 (muscle mass loss is a risk).
[I] If you suffer from any health conditions (i.e., diabetes), please discuss with your doctor before initiating IF.
Tips for Getting Started
- Pick a Method That Fits Your Life
If you’re aiming for significant weight loss, alternate-day fasting might be a good start. For something easier, try time-restricted eating.
- Choose Your Eating Window
Not a breakfast person? Skip it and start eating at lunch. Prefer three meals? Squeeze them into a smaller window.
- Plan Ahead
Do not fast when you have important events or want to be at your most.
- Eat Nutrient-Dense Foods
At times of eating episodes, concentrate on lean protein, fruit, vegetable and whole grain.
- Be Flexible
Life happens! Adapt your fasting schedule according to your social activities and busy days.
- Get Professional Advice
Registered dietitian can safely customize IF to meet your needs.
Final Thoughts
Intermittent fasting may be a useful tool, but it is not a universal fit. Listen to your body, be patient, and don’t hesitate to seek guidance if you’re unsure.
Want more resources? Books like *Fast. Feast. Repeat. and applications such as Fastic can be used to make it easier to stay on course.
