The Secrets of Intermittent Fasting

Intermittent Fasting: The Best Methods to Fast For a Healthy Lifestyle

Intermittent fasting has been gaining popularity in recent years as a healthy lifestyle habit. The term “intermittent fasting” refers to the practice of going without food for a certain amount of time during the day, typically between 12 and 16 hours.

Some people advocate intermittent fasting only when one is trying to lose weight. Others may opt for it without any specific goals in mind. Either way, there are numerous benefits of intermittent fasting that are backed by scientific research. Here are some of the top benefits of intermittent fasting and how you can start your own intermittent fasting routine.

 

The Benefits of Intermittent Fasting

Some of the benefits of intermittent fasting include:

• Increased weight loss (1-2 pounds per week)

• Reduced body fat

• Improved blood sugar regulation (helps with diabetes)

• Increased insulin sensitivity

• Reduced risk for chronic diseases, such as cancer and heart disease.

Intermittent fasting has many benefits and is considered a healthy lifestyle option.

 

The Different Types of Intermittent Fasting

There are three main types of intermittent fasting, which are time-restricted feeding (16 hours), alternate-day fasting, and the 5:2 diet.

Time-restricted feeding is when one only eats during a certain time period – typically in the morning or in the evening. Alternate day fasting means that on every other day of the week, you limit your caloric intake to 500 calories while eating normally on days where you eat normally. The 5:2 diet is similar to alternate day fasting as it restricts your caloric intake to roughly 25 per cent of your total calorie needs for two days a week.

As with any weight loss or health goal, it’s best to consult a doctor before beginning any type of intermittent fasting method.

 

What to Eat During an Intermittent Fasting Diet

The diet plan during an intermittent fasting routine is different for every person. Some people fast for 16 hours and then eat a large meal in the evening. Others may only fast during the weekdays, while others may choose to fast no matter what the day is like outside of work. This is all dependent on your personal goals and preferences.

When it comes to food choices, there are two main types of intermittent fasting:

(1) eating non-caloric or healthy foods and

(2) restricting calories in some way, shape, or form.

Non-Caloric Intermittent Fasting: It’s been suggested that intermittent fasting can help with weight loss if you stick with mainly nutrient-dense foods that provide satiety when eaten in smaller amounts throughout the day. These foods include vegetables, fruits, whole grains, beans, nuts, and low-fat dairy products like yoghurt and milk.

Restricting Calories: Some people restrict their calories by not eating anything between certain hours such as 11 AM and 6 PM or by fasting on a specific day of the week such as Monday through Friday. They also might skip any food after dinner on Fridays without worrying about it affecting their health negatively because they will eat on Saturdays and Sundays too.

 

How to Start an Intermittent Fasting Routine

The easiest way to start an intermittent fasting routine is to practice a 16/8 fasting routine. In this routine, you fast for 16 hours and eat for eight hours. Other fasting routines include 18/6, 20/4, or 36-hour fasts. More advanced types of intermittent fasting can last from days to weeks.

Some people argue that intermittent fasting is not healthy because it can cause your body to go into starvation mode. Research has shown, however, that intermittent fasting has no effect on the body’s glucose levels, insulin levels, or cortisol levels when compared to a regular eating pattern. In other words, intermittent fasting does not lead to sluggishness or lack of energy like other diets might do.

There are many benefits of intermittent fasting; here are just some of them:

– Intermittent fasting boosts metabolism

– It decreases appetite and cravings

– It reduces risks associated with diabetes and heart disease

– It promotes weight loss

– It decreases the risk of cancer

It’s best if you consult with a doctor before trying out any new diet or exercise program.

 

Why is intermittent fasting best for you?

Some of the top benefits of intermittent fasting are that it helps with weight loss, improves heart health, and boosts brain function.

Intermittent fasting also reduces your risk for diabetes, cancer, and Alzheimer’s disease. In addition to these benefits, intermittent fasting helps prevent or lessen the severity of common lifestyle diseases like high blood pressure, high cholesterol, and heart disease.

Moreover, intermittent fasting can help you lose weight by increasing your metabolism. As a result of frequent fasting periods in the day, the body will burn more energy throughout the day to keep up with energy demands. This increased metabolic rate is great for burning off those extra calories before they get stored as fat.

Additionally, intermittent fasting has been shown to reduce inflammation in the body and increase longevity by slowing ageing processes in cells. In short, intermittent fasting has so many benefits that you should consider adopting this healthy habit into your daily routine!

 

Conclusion

If you are looking for a healthy lifestyle change that is easy to maintain, then intermittent fasting is for you. With intermittent fasting, you get to eat your favourite foods and still reap the benefits of weight loss and a healthier lifestyle.

For more information please contact our Fitness professionals within our Heath Haven mobile App who are more than happy to guide you.

Photo by Joice Kelly on Unsplash

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