Intermittent fasting is a diet based primarily on abstaining from food for specific hours of the day or certain days of the week, and it comes in various forms and methods.
The 16:8 fasting method can be done daily, every other day, or only on certain days of the week.
Intermittent fasting is an easy and practical diet to follow, especially because it has no strict rules or food restrictions.
The most common form of intermittent fasting includes eating only during an 8-hour window each day and refraining from eating for the remaining 16 hours, known as the 16:8 diet.
Intermittent Fasting Methods
Intermittent fasting can be done using more than one method; the most common are:
12-Hour Daily Fasting
This method is especially suitable for beginners. This fasting method is based on abstaining from solid foods for 12 consecutive hours of the patient’s choosing and eating healthily during the remaining 12 hours. Intermittent fasting helps convert stored body fat into energy, leading to weight loss.
One Full Day of Fasting Per Week
This fasting method is based on complete abstinence from food for 1 or 2 days a week, i.e., 24 consecutive hours, allowing only the consumption of liquids during the fast, such as water, coffee, and unsweetened tea.
However, it should be noted that this intermittent fasting method may carry some risks and concerning symptoms, such as fatigue and headaches, especially in the initial periods of following it. These symptoms may decrease as the body becomes accustomed to this pattern.
Beginners may also prefer to fast for shorter periods before reaching a full 24 hours to gradually acclimate themselves.
Benefits of Intermittent Fasting
Improves thinking and memory.
Improves resting blood pressure and heart rate, as well as other heart-related measurements. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Rats fed on alternate days also showed increased endurance during running.
In animal studies, it has been shown to prevent obesity, and in six short-term studies, obese adults lost weight with it.
How does intermittent fasting work?
There are different ways to practice it, but it all comes down to choosing regular times for eating and fasting. For example, you can try eating for only 8 hours a day and fasting the rest of the time, or you can choose to eat only once a day, two days a week, on different days.
It works by extending the time after your body burns and uses the calories consumed in your last meal. Then it begins to burn fat, which can benefit with weight loss and reduce belly fat, as long as you don’t overeat during your meals.
Is intermittent fasting safe?
Some people try intermittent fasting to control their weight. Others use this method to manage chronic situations such as short-tempered bowel syndrome (IBS), high cholesterol, or arthritis. However, intermittent fasting is not suitable for everyone.
Christy Williams, a nutritionist at Johns Hopkins College, recommends consulting your doctor before trying fasting (or any diet).
Some categories are forbidden from intermittent fasting
Pregnant or breastfeeding women.
People with diabetes or blood sugar problems.
People with a history of eating disorders.
Intermittent fasting can have different effects on each person. Consult your doctor if you experience rare fatigue, headaches, nausea, or other symptoms after starting it.
Children under 18 years of age.
Conclusion
Intermittent fasting, when used correctly, can help reduce irritation and the risk of type 2 diabetes, heart disease, and smooth some types of cancer, according to author Jennifer Cook in a report published in The Washington Post.
This type of fasting also helps maintain a normal balance between the hormone insulin and blood sugar, which prevents insulin resistance. This condition prompts the body to automatically repair damage, preventing dangerous diseases.
