Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating with no specifications on what you should eat. The focus is more on when you should eat them. It is an eating pattern.
Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.
In prehistoric times, before humans learned to farm, they were hunters and gatherers who evolved to survive and thrive for long periods without eating. They had to: It took a lot of time and energy to hunt game and gather nuts and berries
Intermittent Fasting Plans
Daily approach - Restrict daily eating to one six- to eight-hour period each day. For instance, you may choose to try 16/8 fasting: eating for eight hours and fasting for 16.
5:2 diet- This involves eating regularly five days a week. For the other two days, you limit yourself to one 500–600 calorie meal.
It can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you’re getting used to the new routine.
Here are some intermittent fasting benefits research has revealed so far:
- Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.
- Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements.
- Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass.
- Diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting.
- Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results.
Weight loss is the most common reason for people to try intermittent fasting. This is because by eating fewer meals, Intermittent fasting can lead to reduced calorie intake.
Additionally, intermittent fasting changes hormone levels to facilitate weight loss.
In addition to lowering insulin and increasing growth hormone levels, it increases the release of the fat burning hormone norepinephrine (noradrenaline).
This kind of eating pattern can cause 3–8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies.
However, keep in mind that the main reason for its success is that intermittent fasting helps you eat fewer calories overall. If you binge and eat massive amounts during your eating periods, you may not lose any weight at all.