The Beginner’s Guide to Intermittent Fasting

Intermittent fasting has become one of the world’s most well-known and trendy diets. People go on intermittent fasting to improve health, manage weight, prevent or control some diseases and feel better. 

How should I start? Is intermittent fasting safe? Should I avoid breakfast? What is the best method of intermittent fasting?

If you are a beginner, read this ultimate article about intermittent fasting and you will find the answers to these questions and not only. 

What Intermittent Fasting Means and How It Works

Saying intermittent fasting means when you should it rather than what you should it. Intermittent fasting helps the body to starve long enough to burn fats.  Intermittent fasting is not just a diet. It is a beneficial fasting program of eating routine that cycles between fasting and eating intervals. The fast is easier and simpler than a traditional calorie-control diet. Intermittent fasting includes partially or completely abstaining from food for a particular time before eating normally again.

There are various ways of intermittent fasting and each person experiences it individually. One type of fasting will not be suitable for everyone as it depends on the period and calories intake you want. 

The secret of fasting is in glucose. When your body is inactive, the liver converts glycogen into glucose that supplies energy to the body. Thus, the body burns extra fats and you lose weight that is related to good health and well-being.

What Intermittent Fasting Means and How It Works

Intermittent Fasting Methods

There are the main ways of intermittent fasting but the list is not limited. Take into consideration that you will eat quite a little or nothing at all during the fasting intervals. But whatever method you choose, consult with your doctor before starting intermittent fasting. 

One of the most popular methods to pick is the daily approach or fasting for 16 hours. In other words, you can eat 8 hours and fast for 16. Suit 16:8 hours to your lifestyle and convenience. For example, you can have your meal once at the noon and once before 8 p.m. This could be a better method for the ones, who have already tried the longer fasting and didn’t get any results. Bur remember, that fasting for more than 24 hours isn’t recommended as it will be detrimental and dangerous.

5:2 approach refers to days and not hours. The option includes 5 days of regular eating and two days of fasting. For the fasting days, you should restrict the calories to 500-600 per meal. The best example for choosing two fasting days will be Monday and Thursday as the middle days of the week. Additionally, it is important not to fast on consecutive days. 

Alternate-day fasting is a difficult type of fasting that may be challenging for beginners or those suffering from medical problems. This approach allows you to fast every other day. During alternate days, some people prefer to eat solid food or limit themselves up to 500 calories. The rest of the days, they eat as much as they want.

Last but not least, the skipping meals method is the most flexible approach and is the best option for beginners. This simply involves skipping meals. Everyone feels their body and can decide when the suitable time is to skip the meal and overcome the hunger. Maybe you are not a morning person, you can skip breakfast or you cannot eat at night. The con of the method is not losing much weight. So, if you take intermittent fasting for losing weight, choose one of the above-mentioned methods. 

Of course, they are not all of the types of intermittent fasting, but they are the main ones. Whatever approach you choose, remember that having fewer calories and eating better can help you lose weight and improve your well-being.

Benefits of Intermittent Fasting

When you don’t eat for a while, a lot of changes take place in your body. The studies have shown that intermittent fasting has a lot of advantages. It is not just about losing weight. 

Here you can find some other benefits. 

  • Intermittent fasting reduces insulin resistance. Insulin blood level drops significantly by 3-6%.
  • Some diseases can be prevented with the help of intermittent fasting such as type 2 diabetes, cancers, heart conditions, neurodegenerative diseases and much more. This happens because of reducing LDL cholesterol, blood sugar, blood triglycerides and inflammatory markers.
  • By increasing the brain hormone BDNF, intermittent fasting improves brain health. It also boosts your thinking and memory.
  • Reduction of inflammation is one of the key benefits. It enhances the body’s resistance to stresses
Benefits of Intermittent Fasting
Is Intermittent Fasting Safe?

Is Intermittent Fasting Safe?

It takes some time to adapt to new changes in your body. Intermittent fasting affects differently on different people. But the difficult part of intermittent fasting is hunger. Anyway, intermittent fasting is not for everyone. You shouldn’t go for intermittent fasting if you 

  • are under 18,
  • are pregnant or breastfeeding,
  • have problems with blood pressure and diabetes,
  • are underweight,
  • have a history of eating disorders

Generally said, if you don’t belong to the above-mentioned group, intermittent fasting is not only safe, but also it is a lifestyle change with lots of benefits.

Outlook

Intermittent fasting is about when to eat rather than what to eat. This eating routine cycles between fasting and eating intervals. There are many types of intermittent fasting, but choosing a type of it, depends on your needs and preferences

Setting aside the method of intermittent fasting, it has many different benefits on your body from weight loss to the prevention of some diseases. 

People who have some disorders or are children, pregnant women, should avoid intermittent fasting. 

To achieve the best result, it is important to eat nutritious and balanced food. 

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