Intermittent fasting (IF), is widely practiced by many, it’s nothing new as our Ancestors have used it to heal medical conditions. For those unfamiliar with IF, it is scheduling voluntary fasting and non-fasting cycles over a given time. Several methods of intermittent fasting include alternate-day fasting, periodic fasting, and daily time-restricted eating.
An intermittent fasting diet is easy to follow as there are no diet restrictions, and you choose the time window. As an example in a 12-hour window daily, say 7 am – 7 pm, you could eat any food you desire and fast for the other 12 hours, 7 pm – 7 am.
The most used method is the 16/8, which involves skipping breakfast and restricting your daily eating period to 8 hours, like 1-9 pm. Then fasting for 16 hours in between.
Other methods are the 5:2, eating 5 days and week and fasting for 2, consuming only 500-600 calories on two days. Then there is the Eat-Stop-Eat method fasting for 24 hours, once or twice a week, for example eating dinner one day and fasting until dinner the next day. The 4-hour method, also known as the Warrior Diet involves eating only raw clean whole foods, like veggies and fruits throughout the day, then eating a large meal (usually dinner), packed with nutrients, all within a 4-hour time frame. All of these methods cause weight loss due to calorie reduction as long as you are not overeating during the eating period.
Fasting can be good for you and it’s very easy to practice. There is no counting calories or meal tracking, and it’s easy to adapt to your lifestyle. As well there are health benefits that include:
- weight loss
- lower cholesterol
- lower blood pressure
- improved blood sugar
- less inflammation
- better brain health
- fewer age-related diseases
- longer life
Some of the side effects of intermittent fasting are:
- hunger, constipation, irritability, bad breath
- brain fog and other cognitive impairment like headaches and lightheadedness
- hypoglycemia or low blood sugar
- indigestion, nausea, bloating, diarrhea
- fatigue and low energy
- sleep disturbance
- dehydration
- malnutrition
The following people should avoid intermittent fasting:
- women who are pregnant or nursing
- young children and teens
- older adults who have weakness
- people with immunodeficiencies
- people with current or past eating disorders
- people with dementia
- anyone with a history of traumatic brain injury
In conclusion, intermittent fasting can work for some people who can achieve the health benefits related to it, however, it is not for everyone. If you are considering IF as a diet plan please consult your healthcare provider before starting.
Until next time,
Peace, Love, and Blessings❤️
