We have moved into the year 2020 and many people have vowed to lose weight by leading a healthy lifestyle. When it comes to weight loss, intermittent fasting is the first thing that comes to our mind these days. This type of diet simply means limiting the timing of food intake. There are various ways to practise it. Let's throw light on whether intermittent fasting is suitable for all, supported with dos and don'ts of the diet. Study Reveals Intermittent Fasting Increases Lifespan of Patients Undergoing Cardiac Catheterisation.
Fasting is not a new thing as it has been and continues to be practised by many religions on festive occasions. Intermittent fasting followed appropriately with healthy eating can not only help in weight loss but also work wonders on health. The reason why it is considered the best way for weight loss is that it limits the overall calorie intake on a regular basis. The change in the eating pattern also causes a change in hormone levels as it increases the release of norepinephrine, which is known as a fat-burning hormone, which also boosts metabolic rate. Intermittent Fasting is Beneficial for Healthy Lifestyle Researchers Reveal Scientific and Clinical Applications of Restricted Eating.
Is Intermittent Fasting Suitable For All?
Intermittent fasting can be followed by any individual and it is also easy to follow. However, it is not suitable for diabetics, pregnant women, children and adolescents. Also, if on a medication, then intermittent fasting should be avoided. Athletes who do intense training every day are required to eat healthy food at regular intervals for muscle repair and recovery. Therefore, intermittent fasting is not ideal for an athlete or any person involved in sports like weightlifting, wrestling and football.
Ways to Follow Intermittent Fasting
1. 16:8 Method - This involves fasting for 16 hours and restricting your eating window to eight hours every day.
2. 5:2 Method - In this type of intermittent fasting, the person can eat regular healthy meals on five days, while on the other two days, the calories should be restricted to 500 to 600 calories. There should be a gap of at least one day between two fasting days.
3. 24 Hour Fast Once or Twice in a Week- Here the person is required to fast for 24 hours, nothing should be eaten after completing one dinner till the next dinner. Fasting can also be done from breakfast to next day breakfast or from lunch to next-day lunch.
4. Alternate-Day Fasting- Here 24 hours fasting should be done every other day where a full day of no eating can be done or fewer calories of around 500 calories can be eaten.
Dos of Intermittent Fasting
1. Keep your body hydrated by drinking maximum amount of room temperature water.
2. Eat foods rich in fibre and healthy fats during the eating window, it will help keep the body fuller for a longer time.
3. Begin with an easy form of Intermittent fasting, 16:8 method is ideally recommended for beginners.
4. Proteins should also be eaten during the eating window, however, it should not be high in calories and saturated fat.
Don'ts of Intermittent Fasting
1. Avoid junk and processed food during the eating window.
2. Don't go for overexertion if the body demands food, like if there is a feeling of dizziness, then some healthy food should be eaten immediately.
3. While breaking fast, don't directly binge on to a heavy meal, eat foods in a small proportion during the eating window.
4. During Intermittent fasting like 16:8, avoid doing a heavy workout, a regular physical exercise, however, will help in getting a good body. While doing 24 hours fast, avoid workout completely.
Intermittent fasting is also linked to improving brain health. According to research published in the New England Journal of Medicine, intermittent fasting can reduce the risk factors associated with obesity and diabetes. It is recommended to consult with your family doctor or your dietitian before going for intermittent fasting.