Intermittent Fasting

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods to eat but rather when you should eat them. The most common methods include 16/8 Method: Fasting for 16 hours and eating within an 8-hour window. 5:2 Diet: Eating normally for 5 days of the week and restricting calorie intake to 500-600 calories on the other 2 days. Eat-Stop-Eat: Fasting for 24 hours once or twice a week. Alternate-Day Fasting: Alternating between fasting days and eating days. Warrior Diet: Eating small amounts of raw fruits and vegetables during the day and a large meal at night.

Pick one that fits your lifestyle and preferences. Drink water, tea, coffee (without sugar), and other non-caloric beverages during fasting periods. Focus on nutrient-dense foods during your eating windows to ensure you're getting essential nutrients. Ease into it by slowly increasing the fasting period. Pay attention to hunger signals and how you feel.

Benefits from intermittent fasting include weight loss by reducing calorie intake and boosting metabolism. Lower insulin levels, reducing the risk of type 2 diabetes. Fasting triggers autophagy, a process where cells remove damaged components. It can reduce risk factors like high blood pressure, cholesterol levels, and triglycerides. Enhances brain function and lower the risk of neurodegenerative diseases. Some studies suggest intermittent fasting can increase lifespan.

Side effects from intermittent fasting include hunger (especially when starting out it can be challenging to deal with hunger pangs), Fatigue and weakness, headaches, mood changes (due to hunger or changes in blood sugar levels). Changes in eating patterns can affect digestion.

The first few days or weeks can be tough as your body adapts. Once adapted, many people experience improved mental clarity and energy levels. Gradual and sustained weight loss is common. You might find your appetite and food preferences changing. It's important to consult with a healthcare provider before starting intermittent fasting, especially if you have any underlying health conditions or concerns.