Intermittent fasting has become the most trendy way of eating. It refers to a process of eating and fasting in cycles for a set period of time. It provides efficient health benefits such as weight loss and reduced chances of getting diabetes. Let's take a look at intermittent fasting and how it works.
What Is Intermittent Fasting?
The term “intermittent fasting” may seem new to you but it has a history of as long as our ancestors.
In earlier eras, people ate their dinner or last meal early before sunset due to the unavailability of natural light and electricity. They ate their first meal or had breakfast right after the rise of the sun. This eating schedule naturally makes their body fast for 14-16 hours. So intermittent fasting is not just an eating habit but a way to remember the traditions of our ancestors.
How Does Intermittent Fasting Work?
Intermittent fasting can be done in many ways by setting up a consistent time to fast and eat. It typically works by extending the period of fasting. Your body burns all the calories and fat you had consumed in the last meal.
Intermittent Fasting Methods
If you are wondering how to begin your intermittent fasting, the following three common eating patterns will surely help you.
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The 16/8 Method
The 16/8 eating pattern includes 16 hours of fasting and 8 hours of eating. Generally, you can have your very first meal at 11 pm and complete your last food at 6 pm.
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Eat-Stop-Eat
This is a 24-hour eating and fasting pattern in turn. You can fast for 24 hours and then eat for the next 24 hours. The cycle goes on.
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The 5:2 Diet
Restrict your calorie consumption twice a week and have normal calorie consumption for the remaining 5 days. Most people love to fast on Thursdays and Mondays.
5 Stages Of Intermittent Fasting
The process of intermittent fasting can be categorized into 5 main phases.
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Ketosis And Heavy Ketosis
After 12 hours of fasting, your body enters into a metabolic state which is typically called ketosis. In this process, the body starts breaking down the calories and fat. When you reach the 18th hour of your fasting, the body turns into a “heavy ketosis” state in which it burns fat faster.
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Autophagy
In 24 hours, the body cells start recycling old elements and compounds and break down the unfolded proteins. This state of the body is called autophagy.
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Growth Hormone
When you start your intermittent fasting with or without calories, your body increases the growth of hormones by 5 times after 48 hours.
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Insulin Reduction
After 54 hours of intermittent fasting, the insulin level of your body drops to its lowest point. It makes you insulin-sensitive.
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Immune Cell Rejuvenation
After 74 hours of intermittent fasting, your body starts breaking down the older immune cells. Then it generates new ones.
How Long Should You Fast? Is 16:8 Ideal?
Do not restrain yourself in a tight schedule of 16:8 intermittent routines. It does not mean if a 16-hour fast works for others, it will work for you. You can either go for 12:12 or 14:10. Fasting is a personal choice and its needs vary from person to person. Just like exercise and nutrition needs, fasting needs also be customized as per your body's needs. A safe fasting way totally depends on your health goals, diet, lifestyle, toxin levels in your body, and current medical condition.
You can start fasting for 7 hours on your first day. Then gradually move forward and increase the fasting period after every 1 or 2 days for an hour. When you increase the time to 7 hours, it will become 10, 12, 14, and 16. Therefore, if your body cannot withstand the 16:8 time period, you can customize it as per your own body needs.
The sunrise-to-sunset fast is a much more authentic way of doing intermittent fasting. This is also known as circadian rhythm fasting.
People who have more toxins in their bodies need more and better cleansing. Therefore, one should plan their fasting schedule as per the toxins levels. Similarly, for people who have more weight, the fasting schedule for them would be different. Therefore, the common and exact fasting schedule does not work for everyone. So, everyone must make their fasting schedule customised as per their needs.
Health Benefits of Intermittent Fasting
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Better Weight Loss
Intermittent fasting significantly helps in losing fat, especially belly fat. It even has the ability to burn visceral fat without making you thin. This helps you lose weight in an effective manner.
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Improved Heart Health
Fasting seems to improve heart health efficiently. It reduces the signs of getting heart-related diseases like blood triglycerides, blood sugar, LDL cholesterol, inflammation, and insulin.
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Reduced Levels Of Inflammation
Fasting shows a significant result in reducing the inflammation level of the body. Inflammation is typically a core reason for various fatal diseases. With fasting, you can easily avoid them.
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Improved Brain Health
Fasting, particularly intermittent fasting significantly helps in improving the health of the brain. It enhances the growth of BDNF, a brain hormone. It also assists in the production of new nerve connections and nerve cells. Some studies also show that fasting also protects you from getting Alzheimer's.
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Mental Clarity And Focus
Fasting improves the functionality of the brain and allows you to focus and concentrate better. It also helps in alleviating depression and bad mood.
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Increased Levels Of Growth Hormones
Intermittent fasting triggers the production of HGH, which is the main hormone for burning the fat in the body. This significantly helps you gain muscle and burn fat.
Conclusion
Intermittent fasting is an effective way of losing weight, fighting against multiple diseases, and improving your overall health. Intermittent fasting is far different from starving all day.
Instead, it allows you to eat for a specific amount of time and then goes into fasting. This way you can have a healthy meal and then go to fasting mode without getting uncomfortable or hungry. The pattern of intermittent fasting varies from person to person. So create your own fasting and eating schedule based on your health and body needs.