Health needs to be the topmost priority of each individual. The year 2020 was the perfect embodiment of the fact that there is nothing above a healthy body. Even a microscopic living entity can affect your health to a great extent.
Therefore, it is crucial to keep up with all the methods to keep your body immune to diseases and their sources.
Today, there are a number of health issues that people face, and obesity is the most common one. As per WHO, there were around 39 million children that were overweight in the year 2020. These figures are quite similar in the adult age group too.
If you are one of those who want to get rid of belly fat and weight, intermittent fasting can be a great way. However, it may not be for all people, but one can adapt to it if one wants to.
If you are determined to get in shape, keep reading to know more about intermittent fasting!
What is Intermittent Fasting?
Let’s break it down!
Intermittent fasting is not just about a diet that you take, and it will magically make you fit within days. Intermittent fasting is more of a schedule in which you intentionally fast and eat in a periodic or cyclic manner.
This is to limit the energy going into your body for a certain time to ensure that it consumes the calories that are already in your body and then the stored fats. The burning of fats helps in losing weight. And not only this, but intermittent fasting also has other benefits that will be highlighted further in the article!
What are the various intermittent fasting methods?
Fasting is not just about skipping meals randomly. Our body is programmed to work at a required speed, whether it is digestion, respiration, or anything else. Moreover, each of us has a different routine.
Therefore, you need to explore the ways through which you can fast so that it fits well with your routine. Here are some ways of fasting!
The 5:2 fasting
The 5:2 fasting is an awesome way to start if you are new to fasting and work 5 days a week.
In the 5:2 fasting method, you need to fast for 2 days and eat normally for 5 days. The catch of this fasting method is that you have to keep your calorie intake less than or equal to 500-600 on the fasting day.
On top of this, it is necessary to eat only veggies, healthy fats, and proteins. The liberty that you have in this fasting method is that you can keep the two fasting days together (a 48-hours streak). You can also set them apart from each other.
As these days can be set apart, it can be best for working professionals.
The 16:8 method is a bit tough to follow for those who have a running job schedule.
In this fasting method, you need to fast for 16 hours and eat in the remaining 8. As it can be tough to survive for 16 hours while awake, it is best to eat between 12 noon to 8 pm. Make sure that you eat enough to keep your body healthy for the next 16 hours.
Moreover, keep an eye on what you drink in the fasting period. It should not have any calories. It is also necessary for you to eat 50% of your daily calories intake in the eating window.
OMAD (One Meal A Day)
One meal a day diet plan is one of the toughest plans to follow. Why?
Well, there is only one hour window for you to eat during the day. It means that you have to fast for the remaining 23 hours.
If you want to try this, you need to have experience in fasting. Moreover, it is also necessary for you to set the timing when to eat.
When following the OMAD fasting method, ensure that you consume a balanced diet and do it between 4-7 pm. As your body needs time to digest it, 4-7 will be the ideal time.
Other than these, there are other fasting methods that you can try, such as:
- The Warrior Diet: Here you fast for 20 hours and eat in the remaining 4 hours.
- Alternate day fasting: This alternate fasting method has 3 fasting days and 4 regular eating days in a week or vice versa. The diet you take on fasting days should have less than or equal to 500-600 calories.
Why Fast intermittently?
This question is pretty easy to answer! Fasting is not just about losing weight and tackling obesity. Other than obesity, intermittent fasting can also provide other benefits like:
- Fasting reduces insulin resistance that helps in protecting against type 2 diabetes.
- It decreases the possibility of heart disease by controlling the bad cholesterol (LDL)
- Intermittent fasting can boost brain health by building brain hormones like BNDF.
To get these benefits, it is necessary to stay focused. As our busy lives can distract us in many ways, you can use a personal fasting assistant for keeping a track of your fasting regime.
Currently, the trend of intermittent fasting is followed by countless people across the world. The primary reason for this is its countless benefits. However, if you are planning to integrate intermittent fasting into your daily routine, it is best to analyze your schedule carefully and then go for it. You might think it is easy, but it is not. It may take a significant amount of time to get used to it.