September 07, 2021 4 min read
Having a movie marathon late at night and sneaking your way to the kitchen to get those scrumptious goodies to quench those late-night cravings and then feeling super bloated the morning after your binge eat and regretting it like anything. The same day while scrolling and surfing through the net you came across this article on “how to lose weight fast in intermittent fasting”, and that is bound to intrigue you, and you decide to give this process a try. Now, the question arises does it work, and if it is worth the hype or just a fad? Intermittent fasting is a popular diet plan that has been getting a lot of attention lately. It involves a fasting period in which you do not eat anything for anywhere from 16 to 36 hours, followed by a window of eating during which you consume your daily calorie intake. Some people believe that intermittent fasting is good for weight loss and health, while others think it's just a fad. In this article, we'll look at the pros and cons of intermittent fasting to help you decide if it's right for you or not.
What is intermittent fasting?
Intermittent fasting is a popular dieting plan that some people swear by. It involves a cycle of five and 24-hour eating windows, during which you do not eat anything for anywhere from 16 to 36 hours, and then eat a small meal in between. Doing it for just a couple days each week can have a powerful impact on your health. It also gives your digestive system a break from digesting food all the time, which helps it work more efficiently and promotes better gut health.
The concept is simple: you fast by alternating between periods of fasting and periods of eating in accordance with your needs. You can eat two meals or three; you can restrict to certain foods or not; but in the end, this pattern helps you control what you eat while balancing energy levels throughout the day. You can repeat this pattern as many times as you want throughout the day, even if you are on a long-term fasting plan so that in the end you end up consuming as many calories as your body requires for a healthy and active lifestyle.
The pros of intermittent fasting
Intermittent fasting has become a popular weight-loss strategy for many people. Intermittent fasting is usually done in one of two ways: either eating your normal diet every other day or by eating just two meals per day. There are several benefits to intermittent fasting that you'll want to keep in mind before starting. It will probably take some time before you feel full after eating, but the hunger pangs will lessen over time. This may be because your stomach is shrinking as it adjusts to your new eating pattern. Consuming less food also means you won't have to go to the bathroom as often. Aside from weight loss, intermittent fasting can also help with energy levels, mental clarity, and focus. Research suggests that intermittent fasting may promote fat loss, improve blood sugar control, fend off age-related cognitive decline, lower inflammation levels, help manage peak blood sugar levels in diabetics, reduce cholesterol levels, and more.
The cons of intermittent fasting
The biggest problem with intermittent fasting is that people can overdo it and skip their regular meal schedule for too long and get pretty hungry. Too many of us take our food comfort levels for granted, but research has shown that when your mealtimes are shifted, your body responds and tries to adjust as well. That can result in not feeling satisfied and it can result in feeling even hungrier and even a lot of extra calories to burn. Over time, it can also result in getting constipated and even lethargic, a pattern known as the rabbit diet, and it can even leave you with inflammation and damaged teeth and gums.
How to implement intermittent fasting into your daily routine
Before you go fast, you'll need to determine what your fasting schedule will look like. If you want to fast while at work, you'll need to put together a strategy that will let you skip breakfast and lunch but still allow you to take the required number of calories. Most people end up having to skip breakfast because their work schedule prevents them from eating during their break. People with jobs that allow them to take two or three short breaks per day will be able to skip lunch without much trouble, but the majority of people need a lunch break of some kind. That is why you'll want to have something to eat before you take your break. You can go a lot further with your fasting by skipping breakfast altogether. This will allow you to eat a light breakfast and skip lunch completely.
Intermittent fasting is a popular and well-studied diet plan that many people swear by for weight loss and better health. Intermittent fasting is usually done in one of two ways: either eating your normal diet every other day or by eating just two meals per day. There are several benefits to intermittent fasting that you'll want to keep in mind before starting. It will probably take some time before you feel full after eating, but the hunger pangs will lessen over time. Consuming less food also means you won't have to go to the bathroom as often. Research suggests that intermittent fasting may promote fat loss, improve blood sugar control, fend off age-related cognitive decline and lower inflammation levels.
What are the benefits of intermittent fasting?
Intermittent fasting helps with weight loss along with improving circadian rhythm, digestive function and metabolic health.
What are the types of intermittent fasting?
Some of the most popular IFs are:
1) The twice a week method -5:2
2) Alternate day fasting
3) Time- restricted eating for eg. 14/10 or 16/8 method
4) The 24 hour fast.
What are the risks associated with intermittent fasting?
One should not go for intermittent fasting if they are at risk for an eating disorder. Intermittent fasting is also known to increase the likelihood of binge eating in some people because of the restriction.
What are the side effects of intermittent fasting?
IF is known to be associated with low energy, irritability, temperature sensitivity, persistent hunger, poor work and activity performance.