Understanding Intermittent Fasting: Methods, Benefits & Expert Tips

Intermittent fasting does not stop what you eat but when you eat. Other traditional diets focus on reduction of calories or use specific foods. Intermittent fasting schedules your meals so that you are only eating during certain periods of time.

Methods for Intermittent Fasting

There are several popular methods for intermittent fasting. These include:

1. Fast for 16 hours and eat during an 8 hours window

2. Eat normally five days a week and reduce calories on the other two non-consecutive days.

3. Fast for 24 hours once or twice a week

Changes in the Body

The human body can go without food for extended periods. Our ancestors often went hours or even days without food. During fasting several things happen in the body:

1. Insulin level drops which is helpful for fat burning

2. Human growth hormone increases which supports muscle mass

3. Cellular repair process activate and waste material is removed through autophagy

Benefits of Intermittent Fasting

1.       The most significant benefit of intermittent fasting is weight loss. Many people naturally consume low calories due to less eating span.

2.       The hormonal changes during fasting increase the metabolic rate which ultimately facilitates the fat burning process in the body.

3.       Intermittent fasting lowers the risk of type 2 diabetes by reducing the insulin resistance.

4.       It controls the blood pressure, cholesterol levels, triglycerides and inflammation in the body which is really helpful for heart health.

5.       Fasting increases autophagy in brain cells which reduce the risk of Alzheimer's and Parkinson's diseases.

6.       Intermittent fasting can increase the life span. It reduces inflammation and oxidative stress. Fasting also reduces a fatty liver

Despite numerous benefits of intermittent fasting but it may not be suitable for everyone. People may struggle with hunger during fasting especially in the beginning. If intermittent fasting is not planned properly it can lead to nutrients deficiency due to reduced meal frequency. It can disturb the hormones in females. So it is advised that women should consult their health care provider before starting.

Intermediate fasting is a flexible and effective tool for losing weight and improving overall health. It is suitable for natural rhythms of the body and evolutionary patterns. It is beneficial for heart health, brain health and longevity. It is important to start gradually to adjust with your body. Consult with your health care provider if you have any underlying health conditions before starting. Intermittent fasting can lead to healthier and a more balanced life if practiced mindfully.