Advantages of Intermittent Fasting
Intermittent fasting
means abstaining from food (but not plain water) for a specific period each day
or week. Some common intermittent fasting methods include:
- Alternate-Day Fasting: The individual fasts completely on one day
or consumes a small meal (less than 500 calories), then eats normally the
next day, and so on.
- 5:2 Fasting: The person eats normally for five days a
week and fasts for two days of the week.
- Time-Restricted Eating: The person eats normally but only within an
8-hour window each day. For example, they skip breakfast but have lunch at
noon and dinner before 8 PM.
Some studies suggest
that alternate-day fasting is almost as effective as traditional low-calorie
diets for weight loss. This makes sense, as reducing calorie intake is expected
to help with weight loss.
Does Intermittent
Fasting Improve Your Health? Weight loss and
physical activity help reduce the risk of obesity-related diseases, such as
diabetes, sleep apnea, and certain cancers. Like other calorie-reduction
regimens, intermittent fasting seems to be helpful for several illnesses.
Some research indicates
that intermittent fasting might be more beneficial than other diets in reducing
inflammation and improving conditions associated with it, such as:
- Alzheimer’s disease
- Arthritis
- Asthma
- Multiple sclerosis
- Stroke
It is significant to
mention that unpleasant side effects from intermittent fasting are possible,
although they normally go away after a month.. Potential side effects include:
- Hunger
- Fatigue
- Insomnia
- Nausea
- Headaches
While many people find intermittent fasting to be safe, it is not a viable option for everyone.. Skipping meals may not be the best way to manage weight for pregnant or breastfeeding women. If you have kidney stones, acid reflux, diabetes, or other medical issues, consult your doctor before starting intermittent fasting.
What is the 16/8 Intermittent Fasting Diet?
The 16/8 intermittent
fasting is one of the most popular dietary systems currently. What is it? What
are its benefits? And how can it be followed? We will answer these questions in
the following article:
What is the 16/8
Intermittent Fasting?
The 16/8 intermittent
fasting is a diet that helps the body lose weight and excess fat. It may also
help prevent type 2 diabetes and other diseases associated with obesity and
weight gain.
The numbers associated
with this diet mean that a person must fast for 16 consecutive hours without
consuming any type of food. In contrast, they can consume the allowed calories
during the remaining 8 hours of the day.
How Does Intermittent
Fasting Help with Weight Loss?
Naturally, the food we
eat is digested by enzymes in the digestive system, turning it into small
molecules in the blood. Carbohydrates, which we consume in large amounts daily
(such as white flour and rice), are quickly converted into sugar. This sugar is
used by cells for energy, and any excess is stored in fat cells, a process
facilitated by the hormone insulin secreted by the pancreas.
When following the
16/8 intermittent fasting regimen, the insulin level in the blood decreases
during the fasting period when no snacks are consumed. Consequently, fat cells
are compelled to release stored sugar for energy use. Thus, the idea behind
intermittent fasting is to lower insulin levels to a minimum and for a
sufficient time so that the body can burn fat.
What Foods Are Allowed
on the 16/8 Intermittent Fasting Regimen?
During the fasting
period, only water or zero-calorie beverages are permitted, such as black
coffee and tea.
During the remaining 8
hours, you are allowed to eat normally but in moderation. It is illogical to
aim for weight loss while consuming unhealthy, fried foods, sweets, or
high-calorie items. Instead, you can enjoy whole grains, leafy vegetables,
healthy fats, and lean proteins during this period.
What Are the Downsides
of Following the 16/8 Intermittent Fasting Regimen?
The biggest downside
to this system is the feeling of hunger. However, this sensation usually
disappears once the body gets used to the new eating schedule. Aside from this,
there is nothing dangerous about not eating for a period, provided the person
is in good health.
It is worth noting
that there are certain cases where it is necessary to consult a doctor before
starting this regimen:
- Diabetics
- People who have trouble controlling their
blood sugar
- People with low blood pressure
- Those who are underweight
- People who have experienced eating issues in
the past
- Pregnant or breastfeeding women
- Women experiencing menopause
- Women planning to get pregnant
What Weight Loss Can
Be Expected with the 16/8 Intermittent Fasting Regimen?
A 2014 study found that
a person might lose 3% to 8% of their weight within 3 to 24 weeks. The same
study found that some people lost 4% to 7% of their waist circumference,
indicating a significant reduction in harmful abdominal fat.
However, it should be
noted that the key to the success of this regimen lies in reducing calorie
intake. If a person continues to eat unhealthy foods and large quantities
during the allowed eating hours, they will not achieve satisfactory results and
will not lose weight.
Advantages of 30-Day Intermittent Fasting
What happens to the
body when fasting for 30 days?
- Blood Sugar Control
Fasting helps regulate blood sugar levels, reduce insulin resistance, and allow glucose to reach body cells more efficiently through the bloodstream, thereby decreasing the risk of diabetes. - Combating Inflammation
According to certain research, fasting helps the body's numerous forms of inflammation to decrease. However, it's important to consume low-calorie foods rich in vitamins and antioxidants during iftar and suhoor to fight inflammation effectively. - Heart Health Benefits
Fasting for 30 days helps regulate blood pressure, lower cholesterol levels, and reduce triglycerides in the body, which benefits cardiovascular health and reduces the risk of coronary artery disease. - Enhancing Brain Health
Certain studies suggest that fasting might have a positive effect on brain health by promoting the production of neurons responsible for improving cognitive function. Since fasting helps combat inflammation, it can also help prevent neurodegenerative disorders like Alzheimer’s and Parkinson’s disease. - Weight Loss
Fasting reduces calorie intake, and with prolonged periods of eating less, the stomach adapts and shrinks in size. Research indicates that fasting for specific hours during the day can boost metabolism by increasing norepinephrine levels, which helps the body burn accumulated fat more effectively. To benefit from fasting for weight loss, it's advisable to avoid fatty foods and sweets, and instead consume fiber-rich fruits and vegetables that help maintain a feeling of fullness. - Growth Hormone Secretion
Extended fasting helps vital organs perform their functions more efficiently, particularly the thyroid gland, making it more capable of secreting growth hormone. This hormone aids in weight loss, muscle building, and boosting metabolism. The control of blood sugar levels provided by fasting can stimulate the thyroid glands to produce more growth hormone, as confirmed by studies showing an inverse relationship between insulin and growth hormone. - Cell Renewal
Prolonged fasting gives the body a chance to seek out and eliminate damaged cells, while simultaneously replacing them with healthy new cells.
Intermittent Fasting schedule
The intermittent fasting schedule primarily relies on setting periods for eating
and fasting. The goal of intermittent fasting is to organize meal times to
improve overall health and manage weight. Here is an example of a varied
intermittent fasting schedule that can be followed:
·
16/8 Fasting:
This is one of the most popular types of intermittent fasting. It involves
fasting for 16 hours each day and eating during an 8-hour window. For instance,
one might eat between 12 PM and 8 PM and then fast from 8 PM until 12 PM the
next day.
·
5:2 Fasting:
This schedule involves eating normally for five days a week and reducing
calorie intake to 500-600 calories on two non-consecutive days of the week. For
example, one might choose Monday and Thursday as fasting days.
·
24-Hour Fasting:
This involves fasting for 24 hours once or twice a week. During this period,
the person does not eat any food and restricts the intake of non-caloric
beverages such as water and unsweetened tea.
·
Rotate-Day
Fasting: One day of regular eating followed by a fast the following
constitutes this (every other day). On fasting days, individuals may choose to
consume no calories or only a very small amount.
Example of a 16/8
Fasting Schedule for a Week
Day 1:
- Fasting Time: From 8 PM to 12 PM the following day.
- Eating Time: From 12 PM to 8 PM.
- Lunch (12:30 PM): Grilled chicken breast with a green salad.
- Snack (3:30 PM): A handful of almonds.
- Dinner (7:00 PM): Grilled salmon with steamed broccoli.
Day 2 to Day 7:
- Pattern Repetition: Continue fasting from 8 PM to 12 PM and
eating from 12 PM to 8 PM.
- Meal Variation: You can change the meals to avoid boredom and
ensure you get all necessary nutrients.
Tips for Success with
Intermittent Fasting:
- Hydration: Make sure to drink enough water during both
the fasting and eating periods.
- Meal Planning: Planning your meals in advance can help you
avoid unhealthy food choices.
- Listen to Your Body: If you experience severe hunger or any
uncomfortable side effects, you may need to adjust the schedule or consult
a nutritionist.
Intermittent Fasting
Schedule for Beginners
For those new to
intermittent fasting, it’s important to choose a schedule that fits their
lifestyle and doesn’t cause undue stress. Starting with a gradual approach can
help the body adapt to fasting periods without feeling overwhelmed. Here is a
suggested intermittent fasting schedule for beginners:
12/12 Fasting Schedule
According to this regimen, you must fast for twelve hours and eat for the other
twelve. It's a great place for newcomers to start.
Week 1
- Fasting Time: From 7 PM to 7 AM.
- Eating Time: From 7 AM to 7 PM.
Weeks 2 and 3
Once accustomed to the 12/12 schedule, you can transition to a 14/10 schedule.
- Fasting Time: From 6 PM to 8 AM.
- Eating Time: From 8 AM to 6 PM.
Week 4
If you feel comfortable with the 14/10 schedule and want to deepen your fasting
experience, you can move to the 16/8 schedule, which is one of the most popular
types of intermittent fasting.
- Fasting Period: From 4 PM to 8 AM.
- Eating Period: From 8 AM to 4 PM.
Tips Before Starting
an Intermittent Fasting Schedule:
- Start Gradually: Don’t rush into drastically reducing eating
periods. Opt for a gradual fasting approach until your body adjusts.
- Stay Hydrated: Ensure you drink plenty of water during
fasting periods to avoid dehydration.
- Listen to Your Body: If you feel fatigued or excessively hungry,
you may need to adjust the fasting schedule to better meet your needs.
- Eat Balanced Meals: During eating periods, make sure to consume
nutritious and balanced meals to provide your body with all the necessary
nutrients.
By following these
tips and the suggested schedule, you'll be able to experience intermittent
fasting in a healthy and effective manner as a beginner.
Intermittent Fasting results
Results from intermittent fasting can typically be observed after 10 days of
adherence, but it may take between two weeks to ten weeks to see noticeable
weight loss, with a rate of about half a kilogram per week.
The slow weight loss is due to the time it takes for the body to adjust to
the new diet. Besides this, intermittent fasting can help improve bloating,
which affects a significant number of people.
If you don’t notice any weight loss after two weeks of intermittent fasting,
it is recommended to continue the diet for another four to five weeks and then
assess the results.
It’s important to understand that the mechanism of intermittent fasting relies on allowing enough time for the body to digest meals throughout the day.