Present times have witnessed a rise in health-conscious people. Everyone is following different concepts to ensure good health. Intermittent fasting is one such concept followed by many. Studies into this intermittent fasting have proved positive results in inflammation, insulin levels, weight loss, and a lot more. Before jumping into this IF (intermittent fasting) it is advisable to get a clear understanding of this.
Types of Intermittent Fasting
You have the alternate day fasting where you can eat normally one day and the next day you need to restrict the intake of calories the next day.
You have the 5:2 plans where you can eat normally for 5 days a week and the other 2 days you need to take in 500 to 600 calories.
The TRF (Time restrictive fasting) you can eat only within certain hours of the day. The 16:8 regimen works well for the TRF. You need to consume all the required calories within the 8 hour time span and fast for 16 hours.
Exercising while Fasting
Exercise and IF can bolster the benefits for health. Studies have proved that those following the 5:2 protocols, experienced the required loss of weight while exercising along with this protocol.
Some of the experts in IF advise on fasting overnight and exercising before you have your breakfast. After the fasting overnight, the glycogen is depleted and this leads to the body burning fatter.
Intermittent Fasting and Ageing
IF,(intermittent fasting) helps in managing diabetes, obesity, and cardiovascular diseases. This type of fasting also can help slow down the risk of Alzheimer’s.
Restricting food on a periodic basis helps in bringing down the inflammation and also protects the cells of the nerves.
As IF promotes the secretion of the human growth hormone, this boosts the burning of fat and preserve lean muscle mass.
Time is taken to get used to Intermittent Fasting
According to the experts, an individual can take a minimum of five days to get used to this IF. It is advised that the beginners start off with larger windows for eating and lengthen the fasting time only gradually. This can make an easy transition. It is said a little hunger can make a good mind-body connection.
Eating Late or Early?
It has been proved over a period of time that not only the type of food but also the time the food is consumed makes a difference to your overall health. Insulin sensitivity is at the peak early in the day due to the circadian rhythms. This decreases with the passing of time.
The circadian rhythm is disrupted when you eat late. This increases the risk of Type 2 diabetes. Meals had at night, can trigger greater exposure of insulin as compared to the meals that are consumed early. Experts link late-night eating to cardiovascular diseases, obesity, diabetes, or even cancer.
What to Eat during Fasting times?
As the name suggests, this IF is not a diet. It is the time you eat and the time you stay away from food. Your health goals can decide what you can eat. You have the choice of not consuming any food or beverages, though it is not necessary.
Immaterial the IF model you choose, you can always drink non-calorie drinks and beverages. In case you consume foods during this time, ensure the intake is less than 600 calories. A pinch of sugar or a teaspoon of milk in your tea or coffee does no harm.
Food to eat when not fasting
During the eating time frame, you are free to drink and eat whatever you wish. Experts advise on an eating plan that includes minimally processed, whole foods.
You can decide on foods that are rich in proteins and fiber as these help you feel full for a longer period of time. You can decide on cutting down on greasy foods and those foods with a lot of carbohydrates. These can nullify the positive effect of intermittent fasting.
Make sure you do not go overboard while eating after the fasting time. Besides sabotaging your goals for health, overeating can also lead to indigestion and stomach aches.
Dealing with Fatigue
Immaterial whether you fast or no, it is important to ensure that you are well hydrated. Nutritionists recommend having black coffee without any calories to remain alert and fresh. You can include meditation in your daily routine to clear the mental fog. You have the choice of light exercises also.
You do not have to give up on your social life if you decide to adopt IF. This IF is flexible so those ‘once a week’ dinners are definitely permissible. You can enjoy and at the same time, be healthy. All you need to remember, that you need to get back o track if you stray that once in a way.