For anyone seeking to improve their health and well-being, Intermittent fasting has most certainly crossed their paths.
This is because it has become a popular way to lose weight and improve health in general.
The practice has existed for a long time now although it has evolved greatly from its ancient roots.
This article explores what Intermittent fasting is, how it works and the benefits that you can get.
As alluded above, Intermittent fasting is basically an eating pattern where an individual alternate between periods of fasting and eating regularly. It is a popular pattern among fitness enthusiasts as well as healthcare because of its effects on weight management and some chronic Illnesses. Intermittent fasting comes in several methods. The most popular ones include:
● 16:8 method
● 5:2 diet
● Alternate day fasting
The 16:8 method
Among the methods of Intermittent Fasting, the 16:8 method is the most popular.
It has also been referred to as time restricted feeding. The method involves limited intake of foods including beverages that have calories for 8 hours a day followed by abstaining from food for the remaining 16 hours.
Benefits of Intermittent Fasting
There are several proven benefits of Intermittent Fasting. They include:
1. Longevity
It has been shown that Intermittent fasting actually adds some years to our life. The increase in lifespan has been linked to the fact that taking up this practice delays aging by reducing oxidative stress. Some scientists have argued that it may activate autophagy, giving the body more ability to repair itself.
2. Achieve a leaner body
Intermittent fasting not only helps you lose weight but also ensures that your muscle mass increases. In the end, you get to have a leaner body.
3. Sharpens your mind
Like other body building practices, Intermittent fasting has a role in improving your cognitive function. It has also been shown to help protect against neurodegenerative diseases such as dementia. This is primarily through its action of increasing a protein called brain-derived neurotrophic factor(BDNF).
4. Heart health improvement
Intermittent fasting reduces blood pressure, cholesterol levels and inflammation which are essentials of a healthy Heart. In addition, it may help reduce risk of getting certain Heart diseases.
5. Athletic performance
With Intermittent fasting, there is an increase in energy levels and reduction in fatigue. Additionally, one gets to have an increased entrance threshold as well as a faster recovery time.
6. Diabetes and obesity
Diabetes and obesity are currently among the most devastating health conditions. Intermittent fasting can help reduce the chances of getting them. This is because it lowers blood glucose levels and improves insulin sensitivity. By reducing calorie intake, obesity may be addressed as well.
Choice of food during Intermittent fasting
Have you started Intermittent fasting and wondering what kind of food to eat? Well there is not a pretty straightforward answer to this question since there are different types of Intermittent Fasting.
However, it is generally accepted that one can eat anything during the eating period as long as they stay within the calorie limits. Some foods to consider include:
● Fruits such as apples and oranges
● Whole grains like brown rice
● Vegetables including broccoli and carrots
● Lean proteins
What it takes for Intermittent Fasting to work?
While it may look straightforward, Intermittent fasting requires that it is committed and ready.
To be successful, one can:
● Ensure that they are well hydrated of course by drinking lots of water
● Choosing the most appropriate method and starting with shorter fasting periods
● Eating healthy foods during the eating window
● Avoiding processed foods as well as sugary drinks
● And always remember to exercise regularly
Intermittent fasting is not just a practice; it is a lifestyle that can be adopted for its many benefits. It enables one to tap into their natural ability of ensuring a healthy body and overall wellbeing. It is therefore a worthy thing to try out.