Intermittent fasting, or IF, is a way of eating that alternates between not eating and eating. IF comes in many forms, but they all have one thing in common: you limit your calories for a certain amount of time every day or week.
You can’t call IF a diet because it’s not one. If you want to lose weight and improve your health, this is more of a way to eat.
Weight loss: IF can help you lose weight and change how your body looks. There was a study in the magazine “Obesity” that showed people who did the IF diet for 12 weeks lost an average of 7% of their body weight.
Better insulin sensitivity: IF can improve insulin sensitivity, which means the body can use carbs for energy better. This can help keep you from getting type 2 diabetes and other long-term illnesses.
Less inflammation: IF can lessen inflammation, which plays a role in many long-term illnesses. An article in the journal “Cell Metabolism” found that people who followed an IF diet for 12 weeks had lower inflammation markers.
Longer life: There is some proof that IF can make people live longer. A study in the magazine “Nature” found that mice that didn’t eat or drink for 12 hours a day lived longer than mice that did.
Good for your brain: IF is good for your brain because it lowers inflammation and helps new brain cells grow. A study in the journal “Cell Metabolism” found that people who followed an IF diet for 12 weeks had higher amounts of BDNF, a protein that helps new brain cells grow.
Less likely to get cancer: There is some proof that IF can lower the chance of getting cancer. A study in the journal “Cancer Research” found that people who didn’t eat or drink for 12 hours a day were less likely to get colon cancer.
Some Risks
There are, however, some risks that could come with IF, such as:
Hunger: People who are new to IF may feel hungry, especially when they are fasting.
High blood sugar: If you have diabetes or low blood sugar, you should talk to your doctor before you try IF.
Dehydration: During the fasting time, it’s essential to drink plenty of water. Drink a lot of water and other drinks with no calories.
Need to get enough nutrients: If you eat a balanced meal during the eating time, you could get these deficiencies.
You should think about IF, but first, you should talk to your doctor. They will help you decide if IF suits you and ensure you do it safely.
IF Guidelines
Here are some more tips on how to follow IF:
Do things slowly. If you’re new to IF, begin fasting for shorter amounts of time. Over time, make your fasting times longer as you get used to it.
You should pay attention to your body. You should break your fast if you feel faint, dizzy, or weak.
Stay hydrated: During fasting, drink a lot of water and other calorie-free drinks.
To lose weight, you should eat a healthy, well-balanced meal.
When you follow IF, these tips can help lower the risks and raise your chances of winning.
