Intermittent Fasting:-

Intermittent fasting refers to eating plans that alternate between fasting and eating periods. The goal is to systematically starve the body long enough to trigger fat burning. While research is still underway and the method may not be suitable for everyone, there is evidence that, when done correctly, intermittent fasting can help lose weight, lower blood pressure and cholesterol, prevent or control diabetes, and improve brain’s health.

How it Works?

During a meal, carbohydrates in food are broken down into glucose. Glucose absorbs through the intestinal wall into the bloodstream and is transported to various organs, where it serves as the major energy source.

Excess glucose is stored for later use in the liver and adipose tissue, in the form of glycogen and fats. In between meals, when the body is in the fasted state, the liver converts glycogen back to glucose to keep supplying the body with energy.

Typically, an inactive person takes about 10 to 12 hours to use up the glycogen stores although someone who exercises may do so in much less time. Once the reserve of glycogen in the liver is depleted, the body taps into energy stores in adipose tissues.

This is when fats are broken down into free fatty acids which are then converted into additional metabolic fuel in the liver.

Thus, if the fasted state lasts long enough, the body burns fat for energy and loses that extra fat. Losing the extra fat is translated into a range of associated health benefits.

Benefits of intermittent Fasting:-

Insulin is the hormone required for driving glucose into cells. Insulin level is regulated to match the amount of glucose in the blood, that is, high after a meal and low between meals. Because insulin is secreted after each meal, eating throughout the day keeps insulin levels high most of the time.

Constant high insulin levels may de-sensitize body tissues, causing insulin insensitivity - the hallmark of prediabetes and diabetes type 2.

1-Fasting helps keep insulin levels low, reducing diabetes risks.

2-Fasting also has beneficial effect on the brain. It challenges the brain the same way physical or cognitive exercise does.

3-It promotes production of neurotrophic factors, which support the growth and survival of neurons.

Restrictions or Avoidance:-

Fasting, however, is not for everyone.
Among those who should not attempt fasting are

- children and teens

- pregnant or breastfeeding women

- people with eating disorders, diabetes type 1, advanced diabetes, or some other medical problems

- people who are underweight or frail
Fasting can also be unsafe if overdone, or if not done correctly.

fasting is well put quite simply intermittent fasting involves cycling between periods of fasting and eating we'll discuss the specific science behind intermittent fasting when only fast to use up stored energy by burning excess body fat and this results in weight loss so now that we have a basic understanding of what is intermittent fasting.

Methods For intermittent Fasting:-

Intermittent fasting have different methods for fasting well the two most well-known methods for intermittent fasting are:-

1- The 5-2 diet:-

This is where you normally eat for five days a week then eat only around 500 to 600 calories on the other two days

the second option is

2-Time restricted eating:-

where you have a long period in the day when you don't eat with the time restricted eating most people choose something called a 16- 8 cycle this involves not eating for 16 hours of the day then having an eight hour eating window and generally this diet form is done daily or almost daily intermittent fasting

It can help you lose body fat as it works out to approximately a 25 total calorie deficit for the week however you do need to be mindful of the foods that you're eating in the FED state

If you overeat or you're eating high calorie foods then you won't see the weight reduction that you're looking for so now we know a little bit more about the two main practical methods for intermittent fasting .

Food intake :-

Why don't we look at foods that you might want to consider incorporating into your diet and also foods to try and avoid so for the days and times that you're not fasting

you're going to want to try and keep your diet in line with General Health eating guidelines and to help you with this.

Now I'm going to highlight some key food groups that you might want to consider in your diet .so the first are:-

1-whole grains:-

These come onto your starchy carbohydrates and these will provide slow release of glucose into the bloodstream they're also an important source of fiber vitamins and minerals.

And examples of these are are oats, whole grain bread, whole grain pasta as well as brown rice.

2-Lean meats and fish:-

These are important because they're packed full of protein and this is essential for the growth and repair of muscles and tissues.

The best kinds are lean meats such as skinless chicken and low-fat turkey ,white fish such as haddock or Cod are lean sources of protein and oily fish like salmon sardines tuna mackerel.

They're full of omega-3 fatty acids which are important for brain and heart health,

3-Dairy products:-

It can be a rich source of calcium which is really important for bone health but you should try to choose low-fat varieties of dairy products things like skimmed milk and low-fat Greek yogurt

4-Fruits and vegetables:-

They provide us with an important source of vitamins minerals as well as fiber and lentils beans and pulses are also good because they're low in fat and they're an important source of protein fiber as well as vitamins and minerals.
now those are the five food groups that you should try and incorporate into your diet.

Food that Should be avoided during Intermittent Fasting:-

some people will ask well what food should I avoid well on an intermittent fasting diet foods that you should avoid are things like:-

1- Refined carbohydrates:-

This means carbohydrates that have been highly processed and they contain little of the original grain and this is important because these foods are going to cause a rapid spike in your blood glucose levels and these are things like white flour ,white bread ,white rice, white pasta.

2-High intake of sugar:-

Many breakfast cereals they're usually packed full of unrefined sugars and this includes simple sugars like table sugar, maple syrup but also foods that contain added sugar.

These things like sugary drinks, sweets ,chocolates, ice creams and biscuits.

3-Animal fats:-

These are things like dripping and lard and these should be avoided on a low fat diet because they're high in saturated fat.

You should also try avoid too much red or processed meat so Meats like bacon and sausages these contain lots of saturated fats and try to stick to lean meats or try to cut any visible fats off.

4-Processed foods:-

These are foods that have been altered in some way during preparation things like cakes pastries and biscuits as well as pies and convenience Foods.

They tend to be high in calories due to the amount of saturated fat as well as added sugar so what are the possible side effects of an intermittent fasting diet.

Tips for Good Intermittent Fasting:-

There are several approaches to intermittent fasting, but the easiest to achieve is:-

1-perhaps the one that simply extends the usual nighttime fast.

2-A daily cycle of 16-hour fast followed by a 8-hour eating window is usually sustainable.

3-For intermittent fasting to be safe and effective, it must be combined with balanced meals that provide good nutrition.

4-It is important to stay hydrated, and know your physical limits while fasting.

5-The fast must be broken slowly.

6-Overeating after fast, especially of unhealthy foods, must be avoided.

Well some people might experience headaches and constipation but the risk of this can be minimized by making sure you're drinking plenty of fluids on the fasting days as well as eating plenty of vegetables and fruits.

Again I do want to stress that if you're considering the intermittent fasting style of dieting then please consider this in the risk of your own personal health and medical conditions and if if you've got any questions or concerns before starting this diet.

Then please do try to speak to a trained and registered dietitian or your doctor who will be able to advise you on the sustainability as well as suitability of this in relation to your own personal medical history.

Search This Blog

Healthywealthy ❤️✅🤝