Intermittent fasting, a diet that involves fasting for specific hours each day, has its own set of advantages and disadvantages. Here’s a breakdown of what you should understand about this diet.
Intermittent fasting is currently one of the most popular health and fitness trends in the world. Celebrities and regular folks alike use it not only to lose weight but also to improve their health and simplify their lifestyle.
But what are we talking about when we talk about intermittent fasting? What is it, how does it work, and most importantly, are there any risks?
While some view it as a “fad” and remain unconvinced, others argue that humans are not meant to constantly digest food at any time of day.
For this reason, along with a healthy diet and an active lifestyle, taking periodic breaks from food can be an effective way to maintain a healthy weight without having to make sacrifices the rest of the time.
Find out the answers to all your doubts about intermittent fasting.
5 Things to Know About Intermittent Fasting
What is intermittent fasting?
Intermittent fasting is an eating pattern that alternates between periods of eating and periods of fasting on a regular schedule.
It’s not so much about the type of foods we should eat, but rather when we should eat them.
Most people already fast daily while they sleep at night. Intermittent fasting simply extends the time limit during which you should not eat, making sure you consume nothing but liquids for 16 hours a day.
In the remaining 8 hours, you can eat as usual.
Avoiding food for 16 hours might be challenging for some at first, but once your body gets used to not eating for extended periods, following this lifestyle habit might become relatively trouble-free.
How Does It Work?
The main goal is to divert the body’s attention away from digesting food.
During the fasting period, a series of metabolic changes occur in the body: since there’s no food left in the stomach to digest, the body focuses on the process of repair and maintenance.
The most common method involves a 16-hour daily fasting window and an 8-hour eating window. During this time frame, you should consume all the day’s calories.
There’s also the Eat-Stop-Eat method, where you choose to fast for 24 hours once a week, and the 5:2 method, where you consume only 500–600 calories for two non-consecutive days of the week and eat normally on the other 5 days.
Pros and Cons of Fasting
Compared to other diet trends, most people find intermittent fasting relatively easier to follow because it doesn’t restrict any specific foods.
According to Healthline, an American medical-scientific magazine, this system helps reduce overall calorie intake and consequently can help people lose weight without much effort. Some experts suggest that this diet can improve metabolism and increase fat burning.
However, it’s widely agreed that further research is needed to explore the impact of intermittent fasting on our health and the true effects on weight loss.
That being said, Healthline experts state that “Intermittent fasting has a good safety profile for the individual. There is nothing dangerous about not eating for a few hours if you are overall healthy, well-nourished, and in shape.”
Beware! There Are Also Negative Side Effects
Hunger is the main side effect of intermittent fasting, but you may also feel weak and your brain may not function at its best during the initial stages of intermittent fasting.
This is particularly important to keep in mind if, for example, you have diabetes or issues with blood sugar or blood pressure.
These side effects are usually temporary, as the body may take some time to adapt to the new eating schedule.
Intermittent fasting is often not recommended for women who are trying to conceive, pregnant, or breastfeeding.
Final Advice
Intermittent fasting is not for everyone. Before starting this, or any other type of diet, it’s always best to consult with your doctor and/or a healthcare professional.
If you are underweight or have a history of eating disorders, intermittent fasting can be harmful.
This article first appeared on grazia.it — Author: Miriam Tagini
