Before we talk about Intermittent fasting, first let us get to know a little bit about fasting.
What is fasting?
Fasting is abstaining from food by choice. In our culture, we are familiar with fasting. We mostly fast for religious purposes. The act of fasting is linked with spirituality rather than health benefits.
Our ancestors were ingenious. They knew that simply telling people about the benefits of fasting will not make people take up healthy eating habits.
So to promote healthy eating, they linked it with spirituality.
To put it simply, if I were to say to you that fasting will give you XYZ benefits, you won’t do it.
If someone tells you to fast for 16 Mondays to get your dream job or dream partner.
You will definitely think about doing it.
The reason for this is that these are much more tangible/noticeable benefits.
But today we are going to talk about intermittent fasting. It is fast gaining popularity for its ease. There is no spirituality attached to it. It plainly means having set intervals in between eating.
It is a schedule of periods of eating and fasting.
Instead of a restrictive diet, Intermittent fasting focuses on fasting between meals.
It is simple to follow as there are not many restrictions, calorie counting, avoiding particular foods like a vegan diet, keto diet, etc.
It is also popular because you do not have to make separate dishes to follow this diet.
What you make for the family you can eat it too.
Also, it is easy to keep up its practice as there is no need to make a completely separate meal for dieting.
Actually, intermittent fasting is an intelligent type of fasting.
Food is abundantly available, we have got into the habit of eating at all hours. And usually, we choose junk food is our first choice.
Intermittent fasting plan
Intermittent fasting is something we do every day unknowingly. After dinner, the meal which we eat is breakfast the next day.
Since there is no diet restriction but only windows of time during which you eat, the only thing that varies is the length of time between meals.
intermittent fasting is popular because it is flexible
some popular ways are:
This is good for beginners to start with intermittent fasting. In this, you are eating 2-3 small meals in an eight-hour window and fasting for the rest of 14 hours. So ideally, if you are having dinner by 8, you should break your fast by 10 am.
Once you are comfortable with the 14/8 interval, you can slowly increase it to 16/8. In this, you are eating 2-3 small meals in the eight-hour interlude, and fasting for 16 hours. To manage this time interval, some people prefer to skip breakfast while others don’t mind missing dinner.
Another popular method is 5:2 method when you are eating regularly for five days a week and on two days you restrict your calorie intake to 500 calories only. The way you consume these 500 calories is up to you. you can either have it in a single meal or spread over 2-3 small meals in a day.
This can be called as an advanced version of the 5:2 diet. In this diet, you restrict your calorie intake to 500 calories every alternate day.
Benefits of Intermittent fasting
- Aids in weight loss
- Better Sleep
- Enhanced Mood
- Body cleanse
- Improved brain function
Intermittent fasting FAQ
What can I drink during Intermittent fasting?
Tea, Coffee or Water
What can I eat during Intermittent fasting?
It is important to choose healthy food during the eating period. 2-3 small meals are ideal
Who should not do Intermittent Fasting?
those who have eating disorders
those suffering from thyroid disorders
if you have any other sickness
Useful tips while Intermittent fasting
Do not overeat. Intermittent fasting will only work if you follow an overall healthy diet.
Keep yourself hydrated by drinking water. You can also drink water if you start feeling hungry.
Keep active throughout the day.
Give it time to work. at least wait for a month to see results