Is intermittent fasting healthy

Is intermittent fasting healthy

Introduction

Obesity has become a worldwide epidemic as a result of the abundance of unhealthy food options and the lack of physical activity.

As a result, people are looking for strategies to minimize being overweight and live a better lifestyle through physical activity, a well-balanced diet, and intermittent fasting.

In this post, we’ll go through the various types of intermittent fasting, their benefits, and potential adverse effects in depth.

Intermittent fasting is an eating pattern in which you alternate between periods of eating and fasting for a few hours to a day or longer.

Intermittent fasting is usually used to lose weight without forbidden foods or calorie restrictions all the time.

People use intermittent fasting for weight loss in a variety of ways, the most common of which are:

  1. Time-Restricted or 16:8

The 16/8 approach, which involves eating within an eight-hour window and skipping breakfast, is used by most people who try intermittent fasting.

For example, many people who follow the 16/8 method will only eat between 12 and 7 p.m. and then restart at 11 a.m. the next day.

  1. Modified-Calorie or 5:2

This plan involves eating normally for five days of the week (breakfast, lunch, and dinner, or two meals and a few snacks) and then fasting for two days, which can be consecutive or spaced out. Women can eat up to 500 calories on fasting days (for men, 600).

  1. Alternate-Day Fasting (ADF)

You alternate one day of normal caloric intake with another day of calorie restriction, 500 calories for women and 600 calories for men.

  1. Some people conduct a 24-hour fast, which is not eating or drinking for 24 hours on one day of the week or month.

While eating habits differ from person to person, the diet works best when you stop eating at a set time of day and avoid eating at night.

That means no snacking between meals or before going to bed.

Note!

Is intermittent fasting healthy

Is intermittent fasting healthy – Coffee

Remember that all fasting programs allow for water, unsweetened/milk-free tea, and coffee throughout the fasting periods.

Is intermittent fasting healthy?

Intermittent fasting is usually considered healthy if one eats a balanced diet and appropriately feeds one’s body during the scheduled eating hours.

In general, the following are some of the benefits of intermittent fasting:

  1. Weight Loss
  • Intermittent fasting aids weight loss by compressing the times of day when you consume foods, allowing for a considerable resting period with no calories in between.
  • When you stop eating for a prolonged amount of time (during fasting), your body still needs energy. Eventually, it has a chance to burn stored carbohydrates. When those are depleted, it switches to burning stored fat. As a result, fat is lost, and body weight is reduced.
  1. Longer Life and Healthy Aging
  • Fasting, which leads to calorie restriction, has also been found in studies to increase the longevity of even healthy people by kicking, starting the biological process known as autophagy, which is the breakdown and removal of damaged cells and cellular material in your body. Because of differences in metabolism and lifestyle, the period of fasting required to induce autophagy varies from person to person.
  • For some people, autophagy can begin as early as eight hours into a fast, while it may take as long as 16 or 18 hours for others. This process can result in better muscular performance, more vitality, and healthier skin and hair.
  1. More Efficient Metabolism

Fasting for a brief time appears to create ketone bodies, which are formed when the body does not have enough sugar for energy and instead breaks down stored fat.

  • Fasting also has an impact on metabolic processes in the body. These mechanisms elicit a variety of responses, which result in the following:
  • Decreased inflammation,
  • Improved blood sugar regulation,
  • Better response to physical stress.
  • Several studies have found that intermittent fasting improves the body’s resistance to oxidative stress.
  • In addition, during fasting, the levels of human growth hormone (HGH) in the blood increased significantly. This helps with fat-burning and muscle growth, among other things.
  1. Improved Alertness and benefits for your brain
  • Studies have linked fasting to enhanced cognitive function, learning, memory, and attentiveness. It also helps protect healthy brain cells by lowering oxidative stress and increasing stress tolerance.
  • Fasting also increases hormone levels in the brain, known as a brain-derived neurotrophic factor (BDNF). Depression and other mental disorders have been related to BDNF deficiency.
  1. Intermittent fasting and diabetes

Because of its substantial benefits for insulin resistance, intermittent fasting may help prevent or treat diabetes. Fasting can enhance insulin sensitivity by lowering insulin and glucose levels in the blood, resulting in improved metabolic performance and fat burning.

  1. Lower cholesterol, reduce liver fat and improve blood pressure, reducing the risk of cardiovascular disease, type 2 diabetes, and some cancers.

Risks of Intermittent Fasting

While intermittent fasting can make you feel better and enhance your health, health experts believe it is not always safe. Moreover, many agree that intermittent fasting is not for everyone. Here are a few examples of why intermittent fasting might be harmful.

1. Disordered Eating Habits and Overeating

  • Restricting when you can eat rather than just eating when you’re hungry may lead to a negative relationship with food, especially if you’ve had an eating problem.
  • Overeating and binge eating are two common side effects of intermittent fasting. Some people struggle to keep their calorie intake under control. If you overeat or bingeing throughout your eating times, fasting may not be the best solution. If you want to lose weight, you should limit your daily calorie intake to 500.

2. Schedule Challenges

Intermittent fasting may not often be compatible with work responsibilities and real life, making it difficult to maintain. Traveling for work or pleasure can also disrupt eating habits, leaving people hungry at inconvenient times.

3. Metabolic Slowdown

Fasting may also cause a rise in the stress hormone cortisol. Studies indicate that limiting calories for too long or not eating enough may tempt your body to protect its energy resources.

Digestive Issues

Some people who try intermittent fasting could experience digestive issues, such as constipation, as a result of eating less food.

Dry fasting, which restricts both fluid and food consumption, is harmful since it can produce severe dehydration and pose significant health risks. Caloric restriction carried too far might result in malnutrition.

4. Medical conditions

  • If you have higher caloric demands, such as pregnant or breastfeeding women, as well as those who are underweight, suffering from weight gain, or under the age of 18, avoid intermittent fasting diets since they require enough calories daily for proper growth.
  • People with brittle diabetes, as well as those with a history of eating disorders such as anorexia and bulimia, should only be fasting under the supervision of a specialist.

Conclusion

In recent years, people worldwide have become more interested in weight reduction programs like intermittent fasting. These programs can help people lose weight, improve their health, and possibly prevent them from acquiring certain diseases.

However, intermittent fasting is not suitable for everyone. If you have any unique dietary difficulties or health concerns, consult a nutritionist or doctor before attempting it.

See Also

28 Days Keto Meal Plan

Best Intermittent Fasting Apps

Healthy Meal Delivery Services

Carnivore Diet Food List

11 Foods That Burn Belly Fat

Damla Sengul

Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.