An pattern including the cycles that switches between periods of fasting and eating is known an Intermittent fasting (IF).This type of fasting does not specify which type of food you should eat but when you should eat them. It specifies the period of type to maintain a proper health diet.
More validly it is described as an eating habit. Regarding this it’s not exactly considered diet in the conventional sense.Standard intermittent fasting methods may involve daily 16-hour fasts or fasting for about 24 hours or perhaps even twice per week.
Throughout human advancement fasting has been in practice. The Ancient hunter-gatherers struggled with maintaining food habits as they didn’t have supermarkets, refrigerators or food made available to them year round. They even couldn’t find anything to eat at times.
In reality, fasting from time to time is more natural. Eating 3–4 (or more) meals per day may not exactly be considered peculiar.
Fasting is also often done either for religious or spiritual purpose. Such purposes may be included in Islam, Christianity, Judaism and Buddhism.
Intermittent fasting is currently found to be very popular in the field health and fitness community.
These are the most popular methods that concerns intermittent fasting:
1.The 16/8 method:
This method is also called the Leangains protocol. This process requires skipping breakfast and limiting your daily eating period to 8 hours. The routine may involve the timing such as from 1–9 p.m. You also fast for 16 hours in between.
This process involves the people not eating from dinner one day until dinner the next day. This kind of fasting is done for 24 hours and is performed once or twice a week.
3.The 5:2 diet plan:
In this method you consume about 500–600 calories on two non-consecutive days of the week. The eating pattern is however normal for the remaining 5 days.
By reducing your calorie intake, all of these methods should cause weight loss as long as you don’t compensate by eating more during the eating periods.
Many people found the 16/8 method to be the simplest and most sustainable. It is also said to be the easiest to stick to.
How does Intermittent Diet Affects Your Cells And Hormones?
Several things happen in your body when you fast. There are changes found in the cellular and molecular level. Your body may adjust to hormone levels to make our stored body fat more attainable.
There is change in the expression of genes. Your cells can also undergo and initiate major repair changes.
There are some changes that occur in your body when you fast. Those changes include:
1. Human Growth Hormone (HGH) :
The level of growth hormones proliferate. It increases as much as about 5 fold. This also has several benefits for fat loss and muscle gain.
The levels of insulin drop dramatically as the insulin sensitivity has improved. Lower insulin levels can make the stored body fat more obtainable.
3. Cellular repair:
When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.
4. Gene expression:
In relation to longevity and protection against disease there are many changes in the function of genes.
A Tool Considered Very Much Powerful For Weight Loss
The most important reason for people trying intermittent fasting is for weight loss.Intermittent fasting can lead to an automatic reduction in calorie intake. It can do so by making you eat fewer meals.
Intermittent fasting also helps change hormonal levels to make weight loss possible.
This diet can increase the release of the fat burning hormone known as norepinephrine (noradrenaline). It also helps lower the insulin and increase growth hormones.
Short-term fasting may increase the metabolism rate by 3.6–14%. It is caused by the changes created in hormonal level.
Intermittent fasting can cause weight losses by both changing sides of the intake of calorie equation. It can help you eat few and burn more calories.
The most powerful weight loss tool for fasting is said to be intermittent fasting, according to studies.
The eating pattern can cause 3–8% weight loss over about 3–24 weeks. This was found according to the 2014 review study. This is the most efficient weight loss studies and changes can be found to be seen in a significant amount.
According to the same study, People lost 4–7% of their waist circumference. This stipulated about a significant amount of loss of harmful belly fats. Such fats gets build up around your organs and cause various diseases.
Intermittent fasting is found to cause less muscle. The loss is found to more of a standard protocol having continuous calorie restriction.
When you eat massive amount of food during the eating period and also binge eat, you may not lose any weight at all.
Lastly, we should also keep in mind that the main reason for its success is you can consume fewer calories of food while considering the overall amount.