Intermittent fasting and its benefits

 Intermittent fasting and its benefits- 

By A2ZAboutFitness, August 23, 2021.

What is intermittent fasting and how does it help in weight loss?

Voluntary abstinence from drinks and food for a certain period is known as intermittent fasting. In other words, it can be said that this is a pattern of eating wherein there is a cycle going on between the period of fasting and eating. 

There is no such specification about the exact kind of food to eat during this period but rather at what time to start to eat them and stop eating at a specified time period. 

How can you lose weight with intermittent fasting?

The most popular method used in this fasting period is a 16:8 diet or an alternate day fasting method (ADF). 

16:8 intermittent diet:

In the 16:8 diet plan which is also immensely popular, a person is restricted to consume food and flavoured drinks apart from water to set an 8-hour window per day. The rest 16 hours of the day is spent without having food. 

For example, 12 PM is chosen as the right time to eat skipping breakfast and stopping to eat at 8 PM, while some focus on starting at 9 AM and then having early dinners at 5 PM. This way they have a 16-hour gap between their meal periods in intermittent fasting. 

ADF diet

This is a diet structure that is easy to remember, here you diet every alternate day as explained in the 16:8 diet and then eat normally the next day without any time-based restrictions. This diet has various benefits. A research study explained that the sample population consumed 40% lesser calories losing 4 kg on average over a month following this intermittent fasting diet method. 

What to eat during intermittent fasting to lose weight?

12 PM-

    * 1 chapati ( multigrain preferred), a bowl of sprouts or salad, and protein ( chicken, fish, egg, paneer, tofu, soya). 20 to 30 grams preferably. 

 5: 30 AM-

* Preferred beverage or buttermilk

7: 45 PM

* Khichdi and Dahi or grilled fish, chicken, and vegetables. Daal and rice with yogurt. 

 Benefits of intermittent fasting:

Weight loss: The consumption of fewer meals restricts calories enhancing the function of hormones to help lose weight quicker than other forms of weight loss. 

Lowers cholesterol: According to a research study conducted on obesity, LDL cholesterol is reduced as the diet helps target the triglycerides that cause serious health issues like stroke, heart attack, and heart blockage. 

Increases the function of the brain: Intermittent fasting helps to improve concentration and reduce mental stress according to Dr Gottfried in a study conducted on IF. Diseases like amyloid plaques can be avoided with this diet. 

Protects from cancer: A study conducted on animals found that fasting does not provide food to the cancer-creating cells which aid in their death and protects a system from such fatal diseases. 

Conclusion:

Intermittent fasting might be difficult to adapt to in the beginning but comes with great benefits when applied religiously not only to lose weight but also to keep away those life-threatening disease that comes along due to obesity.