What is intermittent fasting? How a weight loss diet works and its potential benefits

The term ‘intermittent fasting’ has been discussed a lot in recent years, with many celebrities and influencers touting the health benefits of this diet.

Simply put, this is an eating plan where people alternate between fasting and eating on a regular schedule.

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Fasting means not eating; So if you regularly skip breakfast, you may be unknowingly eating a time-pressed type of meal.

Research suggests intermittent fasting may help with weight loss and manage conditions such as cholesterol.

But the diet is definitely not suitable for everyone.

From the different methods to how it affects your body and its health pros and cons, here’s what you need to know about intermittent fasting.

What is intermittent fasting?

While many diets focus on what foods you eat, intermittent fasting is all about when you eat.

This is a type of eating pattern that involves limiting when you can eat to a certain time period.

The idea behind intermittent fasting, according to Bupa, is that it gives your body a break from digesting food, potentially leading to you consuming fewer calories than if you ate more regularly.

It has been stated that eating less may also have positive effects on your blood sugar levels, which may be beneficial if you have prediabetes or type 2 diabetes.

Intermittent fasting may also trigger a process called autophagy, where your body tries to remove damaged cells from your body.

Your body does this when it doesn’t have to focus on digesting food.

Intermittent fasting has become increasingly popular among celebrities and influencers, with Hugh Jackman, Jennifer Aniston and Kourtney Kardiashian admitting to following the trendy diet.

Fans claim it may have a range of health benefits benefitsincluding weight loss and accelerated metabolism.

Research has also shown that time-restricted eating can improve blood pressure, blood sugar and cholesterol in the short term.

But other studies have raised concerns about the diet’s impact on heart health.

Meanwhile, Harvard Health experts warn that intermittent fasting can make you feel cranky or lethargic and cause you to overeat after fasting. periods.

Skipping meals or restricting calories can also be dangerous if you have conditions such as diabetes, and fasting may not be appropriate for you if you take medications for blood pressure or heart disease.

This may be because you’re more prone to imbalances in sodium, potassium, and other minerals if you don’t eat enough.

It may be best to take some medications with food to prevent nausea or stomach irritation.

How does intermittent fasting work?

There are several different types of intermittent fasting, and some are more restrictive than others.

Popular examples include:

• 16/8 method: A sixteen-hour fasting interval and an eight-hour eating interval – you can drink water, milk, tea and coffee while fasting
• 5:2 method: You choose two days a week to consume approximately 500 to 600 calories, and on the remaining five days you follow a normal, balanced diet.
• 24 hour fast: Not eating for 24 hours on a monthly or weekly basis
• Alternate day fasting: Bupa says alternate-day fasting may be difficult to maintain long-term

There are various ways to shorten your eating window; You’ve probably already done this by accident.

It may include:

• having breakfast later
• Skipping breakfast completely
• eating dinner early

What are the benefits of intermittent fasting?

Intermittent fasting may help you lose weight if you consume fewer calories overall and stick to healthy foods when you eat, according to short-term studies.

Meanwhile, a study conducted by the National Clinical Research Center for Geriatric Diseases showed that following an eating regimen can help reduce people’s “addiction” to food by rewiring connections in the brain.

Chloe Hall, a dietitian and spokesperson for the British Dietetic Association, told Patient.info that intermittent feeding can help improve cholesterol levels.

Some studies suggest that intermittent fasting may have health benefits, such as weight loss and helping control blood sugar, for people who have or are at risk of developing type 2 diabetes.

However, if you have type 2 diabetes, it is important to consult a medical professional before trying the nutrition plan.

Although it helps control blood sugar and reduce insulin resistance, it can also lead to dangerously low blood sugar if you take medications such as sulfonylureas and insulin.

It’s also important to note that most studies on the subject are small and short-term, so we don’t know much about the long-term effect of intermittent fasting.

Finally, studies have also suggested that intermittent fasting may improve memory and endurance, according to Johns Hopkins Medicine.

Is intermittent fasting healthy?

Intermittent fasting may have some short-term health benefits.

But Chinese researchers recently warned that people who follow a diet by eating within an eight-hour window are 91 percent more likely to die from cardiovascular disease than those who eat normally for more than 12 to 16 hours.

Dr Victor Zhong, from Shanghai Jiao Tong University, said: “We were surprised to find that people who followed time-restricted eating were more likely to die from heart disease.

“While this type of diet is popular for its potential short-term benefits, our research clearly shows that shorter eating times are not associated with living longer.

“It is very important for patients, especially those with heart disease, to be aware of the link between an eight-hour eating window and an increased risk of cardiovascular death.”

Although intermittent fasting is safe to try in the short term for healthy adults, Bupa states that you should not try it if:

• If you are pregnant
• I have type 1 diabetes
• If you have a history of disordered eating
• Have anxiety or depression