Food is a source of energy for the proper functioning of the body. But balancing the equation of calorie intake and calories burned by the body is of major concern. Intermittent fasting can be one of the approaches that have gained wide attention nowadays for weight reduction.

In this blog, we will shed light on what intermittent fasting is, how it works, the pros and cons associated with it, and a few easy tips and tricks to follow.

What is intermittent fasting?

In general, a fast is a time of day, week, or month when one continues to follow a routine without eating. Intermittent fasting is an eating plan where one alternates between fasting for 12 hours and then eating. This recurring pattern needs to be followed for several consecutive days.

To explain it more clearly, one might eat all meals and munch on snacks between 10 a.m. and 6 p.m. and then stay on an empty stomach for 16 hours a day. Some people might choose a 6-hour window for eating, and others might choose 10 or 12.

There are four different types of intermittent fasting:

1. 5:2 Diet

This plan involves fasting for two days a week and eating normally five days a week.

2. Alternate-day fasting

In this plan, one chooses to stay on an empty stomach, leaving one day in between when food and beverages can be consumed.

3. The time frame for fasting

In this plan, the daily fasting period is 12–20 hours, and during eating time, the person can eat without caloric or food restrictions.

4. 16:8 Diet

In this plan, an 8-hour eating window is set, and 16 hours of fasting can be followed each day.

 

Benefits of intermittent fasting

1. Reduce the risk of Heart Disease

The extensive study supports the notion that intermittent fasting reduces total cholesterol, triglycerides, and LDL, or bad cholesterol, and increases HDL, or good cholesterol. The bad cholesterol triglyceride levels are responsible for heart disease.

2. Controls Type 2 Diabetes

The experimental research suggests that intermittent fasting lowers blood sugar and glycosylated haemoglobin (HbA1c), which increases insulin sensitivity and lowers insulin resistance. Many experts consider intermittent fasting a therapeutic tool for type 2 diabetes because it reduces the need for insulin in the body.

3. Weight Loss

People following intermittent fasting have shown drastic body weight loss of 3–7% within 8 weeks. The restriction of food at a particular time interval breaks down the excess stored fat in the body for energy production. Most unused fat is stored in the buttocks, waist, and thigh regions, which are likely to be reduced in circumference when following an intermittent fasting routine.

4. Anti-ageing

Caloric restrictions with intermittent fasting improve the appearance of skin problems such as wrinkles and decrease the presence of oxidative stress. It also triggers multiple changes in the body, which slow down ageing by keeping cells and DNA healthy

5. Reduce Inflammation

Scientists have found that periodic fasting helps reduce the severity of chronic inflammation, promotes immune system regeneration, and improves conditions associated with inflammation, such as Alzheimer’s. It even helps to repair the wear and tear on normal cells caused by chemotherapy and promotes cell longevity.

6. Improves Brain Health

Some scientific evidence even supports the notion that periodic eating may help to improve brain functioning and reduce symptoms of anxiety and depression. Even chronic inflammation can be reduced, which is linked to various neurological disorders such as Parkinson’s and multiple sclerosis. However, more research needs to be done to explore the link between intermittent fasting and brain health.

7. Overall Health Benefits

One study in females suggests that intermittent fasting may lower inflammatory conditions and the risk of breast and other cancers. The reason is that when cancerous cells do not get the energy they need to proliferate, they undergo cell arrest and die. 

 

Pitfalls of intermittent fasting

1. Psychological Problem

People following intermittent fasting often undergo stress where they only think about food, overeat during eating frames, and have difficulty focusing as in the back of the mind only plans and timing are flashing. Sometimes it even worsens the mood when fasting is incorporated into the routine.

2. Negatively Affects Circadian Rhythm

Time-restricted eating may disrupt the body’s natural circadian clock, which represents the sleep-wake cycle, blood pressure, mood regulation, and hormonal balance. Hence, to maintain a circadian rhythm, the timing of the meal should be planned so that overnight fasting is extended and eating hours are during the day.

3. Lack Electrolytes

The time gap between eating and fasting on an hourly basis may lead to dehydration, and the body may suffer from an inadequate amount of electrolytes. In such cases, it is recommended to drink plenty of water and other liquid beverages that provide stamina and energy.

As a takeaway from the blog, intermittent fasting potentially reduces the risk of chronic diseases. Though time-restricted eating may improve cholesterol levels and blood sugar, help in losing weight, lower inflammation, and reduce the risk of cancer, it may also impose other health-related issues such as an imbalance in the circadian clock and hormone secretion and production. Still, more studies need to be done on humans to know the benefits it has to offer to keep the human body healthy.