Fasting has been used for centuries for religious practice and as a peaceful protest strategy. Recently, intermittent fasting has become one of the most popular and talked about health and fitness trends worldwide. Intermittent Fasting consists of cycles between periods of fasting and eating. The most common cycles involve a 16 hour daily fast or a 24 hour fast twice per week. The 16 hour fast involves skipping breakfast and snacks while consuming a later and larger lunch and dinner within an 8 hour period. However, in animal studies, intermittent fasting was not more effective than regular calorie restriction in reducing blood glucose, triglycerides, or cholesterol. It involves less meal planning, preparation and clean up because you are consuming fewer meals. Intermittent fasting may be easier than calorie restriction for some people as it creates clear cut rules around food. Going long periods of time without eating can lead to overeating or feeling out of control around food when you do eat. The diet can be frustrating as overeating is common and it is extremely difficult to maintain. Fasting can cause dizziness, fatigue, nausea, feeling lightheaded and even fainting.
Working from home poses many problems for the persistent snacker. Add snacking to the mix and you get a perfect storm for weight gain. The solution? To live life in the fast lane. IF can help break the cycle of snacking and inactivity during lockdown Photo: Getty Images. Intermittent fasting IF is an eating pattern that cycles between periods of fasting and eating. The mind is connected to your eating habits and developing an eating routine that incorporates meal timing automatically creates an internal sense of awareness about your food choices. Planning meals throughout the day makes you more conscious of the types and portions that you select. By practising cycling through periods of fasting and eating while consuming wholesome, substantial meals with quality ingredients, you will start to lessen cravings for foods high in sodium or refined sugar. In fact, studies have found that IF has numerous health benefits, not only for maintaining a healthy weight, but also for improving blood sugar levels, cholesterol profile, and reducing inflammation within the body. Fasting has also been shown to increase levels of the human growth hormone, promote lean muscle development, and improve body composition and metabolism. Complex carbohydrates, particularly refined grains, are broken down into sugar which your cells use for energy.
As soon as the warm season begins, a look in the full-body mirror becomes critical – and the trend towards fasting becomes popular again. Surprisingly, also some types of fat can help us in this process of getting slimmer Instead of having to adhere to strict dietary rules for weeks on end – and then possibly falling into the dreaded yoyo effect afterwards – interval fasting involves daily meal breaks or whole fasting days per week. In addition, new studies show an even more far-reaching positive effect of intermittent fasting: biorhythm, insulin and glucose levels and intestinal flora normalize. Cholesterol, interleukins, triglycerides and inflammation markers in the blood decrease. Thus, interval fasting helps against obesity, cardiovascular diseases and type 2 diabetes. Depending on what type you are and what your daily routine is, you can choose between two rhythms. With the method you may eat as usual five days a week, but on two days you limit your calory intake to about women and men. It is important that you really do not consume any calories neither snacks nor alcohol and drink enough during meal breaks.