Diet
Intermittent fasting diet to lose weight, intermittent fasting may be one of the old health secrets and is still used by many people today.
The number of research on
intermittent fasting, how it works, how you can do it, and methods has
increased because when you follow the intermittent fasting diet correctly, you
can get more huge benefits for your health, including easy weight loss and suitable
for diabetics 2 and many other things in addition to that it provides you with
Time, effort and Psychic improvement.
The goal of this article
is to provide everything you need about intermittent fasting because it is one
of the easy and comfortable ways to improve your health level, and together in
the article we review a definition of intermittent fasting, ways to do it, how
it works for your body, whether it is suitable for you, and a lot of questions
that may come to your mind. About intermittent fasting.
What is intermittent fasting diet?
Fasting differs from
starving the body because hunger is the involuntary control of not eating for a
long time, which leads to severe suffering or even death and affects Psychic.
As for fasting, it can be
for spiritual (religious), health, or other reasons, but the most famous of
these reasons. Many seek to use intermittent fasting to lose excess weight and
get rid of stored fats in the body without any suffering or death in the end.
In intermittent fasting,
food is easily available to you, but you choose not to eat it for a certain
period of time, starting from a few hours to a few days and is under medical
supervision if it lasts more than a week.
You start fasting at any
time you choose and end fasting as well. You can start and stop fasting for any
reason or without any reason at all.
Fasting has a certain
standard period because just not eating, you may fast in the period between
dinner and breakfast on the next day, so the period of fasting ranges between
12-14 hours, so you can consider intermittent fasting as part of daily life.
The benefits of intermittent fasting?
1. It makes your day
simpler:
Intermittent fasting
provides you with behavioral change, stress reduction, and makes you really
enjoy your life. When you wake up in the morning, don't worry about breakfast,
you just drink a glass of water to start your day. It allows you to plan for
one meal throughout the day, which is what makes your day simpler.
2. It helps you live
longer:
Many nutritionists mention
that restricting calories is a way to extend life because it activates many
mechanisms inside the body to restrict the number of calories that you enter
the body.
3. Reduces the risk of
cancer:
A study was conducted on
more than 10 cancer patients, indicating that the side effects of chemotherapy
diminished with the adoption of intermittent fasting, and thus it increases the
rates of recovery and reduces the symptoms of chemotherapy that patients feel
throughout the treatment period.
4. Much easier than
following a diet:
One of the common reasons
why most diets fail is going to the wrong foods and in the long run, it leads
to nutritional problems. Intermittent fasting is also easy to implement, and
one study found that intermittent fasting is an effective strategy for losing
weight in obese adults.
5. Changes the system of
cells and hormones work:
When you do not eat for a long period of time, many things happen in your body, for example, the body initiates important cellular repair processes and changes hormone levels to make the process of burning fats stored in the body more easily. Among the changes that occur in the body during intermittent fasting are the following:
- Insulin levels: Insulin levels drop dramatically, making it easier to burn fat.
- Growth hormone levels: levels of growth hormone may increase by 5 times, and when higher levels of this hormone occur, it facilitates the process of burning fat and gaining muscle.
- Cell repair: The body performs important cellular repairs, such as eliminating toxins from the cells.
- Genetic change: A change occurs in genes associated with disease protection.
6. Intermittent fasting
helps you burn belly fat:
Many people who try to
lose weight follow intermittent fasting because it makes them eat fewer meals
and thus eat fewer calories, and when there is a change in insulin levels and
an increase in growth hormone, the rate at which the body burns fat increases.
This is why intermittent
fasting in the short term increases your metabolism rate by 14%, which helps
you burn more calories and reduces the amount of food you eat.
7. Intermittent fasting
reduces oxidative stress and inflammation:
Oxidative stress is one
of the symptoms resulting from aging and aging and includes the presence of
unstable molecules called free radicals that interact with other important
molecules such as protein and DNA and damage them, and many studies show that
intermittent fasting can help fight infections and is the main driver of all
kinds of common diseases.
8. Intermittent fasting
is good for heart health:
Intermittent fasting has
been shown to improve heart health and reduce heart disease risk factors,
including blood pressure, cholesterol, kidneys, triglycerides, and inflammatory
markers.
9. Intermittent fasting
is good for brain health:
Intermittent fasting
improves known metabolic features, including brain health. This includes
reduced oxidative stress, reduced inflammation, lower blood sugar levels, and
insulin resistance. Several studies in mice have shown that intermittent
fasting increases the growth of new neurons that should have benefits on the
brain.
10.
Intermittent fasting prevents Alzheimer's disease:
Alzheimer's disease is
one of the most common neurological diseases, of course, there is no definitive
treatment for Alzheimer's disease, but there are ways to help improve it and
prevent its occurrence, including intermittent fasting, which reduces the
severity of Alzheimer's. Reports have shown that lifestyle intervention, which
included daily intermittent fasting, helped significantly improve Alzheimer's
symptoms in 9 out of 10 patients.
Effective ways to follow intermittent fasting diet:
Fasting for 12 hours a
day:
There are different
styles of intermittent fasting that you can follow according to your personal
circumstances. The rules of this method are simple. You just need to make a
decision about fasting for 12 hours a day and stick to it every day.
According to the
researchers, fasting for 10 - 16 hours a day may cause the body to convert
stored fat stores into energy, which leads to the release of ketones into the
bloodstream and this helps you lose weight.
This method of
intermittent fasting for 12 hours may be ideal and suitable for beginners
because the rate of fasting in it is relatively small and at the same time
helps you consume the same number of calories every day.
For example, a person can
choose to fast between 7 pm and 7 am, and therefore you need to finish dinner
before 7 pm and wait until 7 am to start eating breakfast.
System 8: 16 hours:
It is called fasting for
16 hours a day and then allowing the body to eat for 8 hours, and it is the
most common method of intermittent fasting. Through this system, the body fasts
for 16 hours a day, and the system becomes ideal for those people who have
tried to fast 12 hours a day before.
Usually, you are able to
finish dinner at 8 pm and then skip breakfast the next day and do not eat again
until noon. A study conducted on mice found that this method helps protect
against obesity, infections, diabetes, liver disease, and helps the body to eat
a certain number of calories.
Fasting for two days per
week 5: 2 hours:
In this way, people
follow a system that means they eat constant standard quantities of food for 5
days and reduce calories for two days, and during the two days of fasting, men
eat approximately 600 calories only and women about 500 calories 2: 5.
And it is preferable to
abstain from consuming sugar and milk during this period. Usually, people who
have this method prefer fasting on Mondays and Thursdays and eat normally on
other days because there must be at least one day between each day of fasting.
There is research on this
method on 107 women who suffer from obesity, which helped them to restrict the
rate of calories twice a week led to weight loss over time.
Fasting on an alternate
day:
It refers to daily
fasting and completely avoiding solid foods and consuming sugar-free drinks,
while on other days you are allowed to eat 500 calories. This method is called
day fasting because it helps the body to fast throughout the day and it is not
suitable for initiators or people with different health conditions.
