Intermittent Fasting for Beginners

The beginners guide to Intermittent fasting!

Intermittent fasting is talk of the town these days in the health and fitness industry as its one the most prevalent regimen for weight loss and healthy lifestyle.

Intermittent fasting works by restricting the feeding time. Whereas, other forms of diet includes restriction of type or amount of food. One of the most attractive part of this pattern is the rapid achievement of results.

Moreover, the beneficial effect of intermittent fasting on brain and body makes it more popular among different kinds of diet plans.

Research is the most vital domain which I learnt about being in the medical profession. The growing trend and awareness of Intermittent Fasting caught my interest.

Therefore, this article emphasizes on what intermittent fasting is, Dos & Don`ts, Benefits & side effects and things to do and avoid during. Hence, you could decide if its a regimen you would want to follow.

What is Intermittent Fasting?

Intermittent fasting as the name suggests is a model that includes periods of fasting followed by periods of eating. This regimen is considered as an eating pattern instead of a diet plan. As is promotes the idea of; Eat pretty much everything you want, though only during a specific period of time.

As a Muslim, I have been familiar with fasting throughout my life. Hence, I can assure you the discipline fasting can bring in one`s life apart from its weight loss and other health benefits! Having said that, there should always be a set limit to which a person could fast for without affecting his health.

Consequently, there are various popular methods of Intermittent Fasting, hence you could pick the one most suitable for you!

Intermittent Fasting Methods


The 16/8 method:

It is the simplest and the easiest method to follow and incorporate in your routine. This pattern simply includes 16 hours of fasting and 8 hours of eating in a day (24 hours). Therefore, you may choose the window according to your own suitability. Skipping breakfast is the most popular method. For example, have meals between 3-11 pm.

Weight loss:

  • 2-3 pounds a week.

Pros:

  • Easier to follow in comparison to other methods

Cons:

  • You have to follow it throughout the week!


The 5:2 diet:

This ratio suggests the days of the week. For instance, 5 is number of days one should continue the normal eating pattern. Whereas, 2 is the number of days one is supposed to restrict the calorie intake to 500-600 only!

Weight loss:

  • 1.5 pounds a week

Pros :

  • You have to diet only 2 days a week

Cons :

  • Slower results


Brad Pilon`s Eat-Stop-Eat: 

It includes fasting for a whole day (24 hours), twice a week! To explain, any 2 days of the week could be marked for fasting. Whereas, rest of the 5 days would be the feeding period. However, for evident weight loss, you must restrict your calorie intake in your eating period (remaining 5 days)! Furthermore, meals as less as 3 or as much as 20 is allowed as long as the portions are healthy.

Weight loss:

  • 3 pounds a week

Pros:

  • 2 days in a week to have restricted meals

Cons:

  • 24 hours is a very long period to fast
  • Lack of motivation
  • Difficult to maintain

Benefits of Intermittent Fasting:

  1. Healthy eating
  2. Fewer meals to prepare
  3. Less cleaning time
  4. May reduce risk of Type 2 diabetes
  5. Better metabolism
  6. Longevity
  7. Fat loss
  8. Improved cognitive function
  9. Lower inflammation
  10. Lower blood pressure

Side Effects of Intermittent Fasting:

  1. Hunger
  2. Low energy
  3. Cravings
  4. Irritability
  5. Constipation

DO`s and DON’Ts of INTERMITTENT FASTING


Things you can do in Intermittent Fasting:

  1. Drink water
  2. Have tea and coffee without sugar
  3. Take small amounts of milk
  4. Skip breakfast!
  5. Take supplements
  6. Do workout
  7. Eat high-fiber foods
  8. Eat high protein foods


Things you should avoid in Intermittent Fasting:

  1. Longer duration of fasts. (>24 hours)
  2. Fasts of 3 or more days may suppress metabolism
  3. Overeating
  4. Excessive use of sugar in eating window

Ask your healthcare provider if you have:

  • Have diabetes.
  • Have problems with blood sugar regulation.
  • Have low blood pressure.
  • Take medications.
  • Are underweight.
  • Have a history of eating disorders.
  • Trying to conceive.
  • History of amenorrhea.
  • Are pregnant or breastfeeding.

DECIDE FOR YOURSELF:

You know your body the best, and accordingly after weighing out pros and cons and looking at how your body responses to a certain kind of fast, you should clearly be able to decide for yourself if intermittent fasting is for you or not. If not, there are always plenty of other ways to help you achieve your desire goals.

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