INTERMITTENT FASTING

INTERMITTENT FASTING: 4 POINTS ON HOW TO GET STARTED

Intermittent fasting 1

CONTENTS

  1. WHAT IS INTERMITTENT FASTING?
  2. DIFFERENT METHODS OF FASTING
  3. KNOWING THE PROS AND CONS
  4. FASTING SAFELY

1.WHAT IS INTERMITTTENT FASTING?

Intermittent Fasting is a method of diet control in which we follow a regular scheduled switching between fasting and eating food. Even though this  has remained a proven remedy to maintain healthy weight since so long this became practiced extensively ever since the pandemic struck. Intermittent fasting achieves  the weight loss  goals through decreasing apetite by slowing down the body’s metabolic rate.  Long hours of having very less food will cause lysis  of the stored glycogen in the liver cells inorder to meet the energy expenditures of the body and it will also cause mobilization of fatty acids and ketones which will ultimately lead to weight  loss.

2.DIFFERENT METHODS OF FASTING

This method of diet control could be adopted in not one but several ways.  Also when intermittent fasting serves as a very convenient and effective method for some it could also be non effective for some others. Understanding the various patterns of carrying out intermittent fasting is important because otherwise it carries a very high risk of putting oneself at unnecessary risks of not getting proper nutrition.  

Calorie free beverages like water or unsweetened tea and coffee even while fasting helps to control apetite while keeping you hydrated.

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Eventhough the method of is of immense benefits , it’s  advised for  the following category to take all the  necessary healthy  precautions before seriously undertaking fasting inorder to  avoid dangerous counter effects.

  • Children and adolescents
  • Pregnant woman or those who are actively breastfeeding
  • Patients suffering from Type 2 Diabetes Mellitus
  • People under medication
  • Those who have the history of eating disorders

3.KNOWING THE PROS AND CONS

Whatever be the reason for starting out on a routine, it’s always  mandatory that we weigh the pros and cones of it. Intermittent fasting being a mostly preferred dieting routine along with its set of pros possess some cones too which shouldn’t be neglected.

 

a.PROS OF INTERMITTENT FASTING

  • INCREASED WEIGHT LOSS: Eating during the set window period will reduce the number of calories consumed in a day. This will boost the metabolism which in turn leads to breakdown of the  stored glycogen in liver cells and also the  mobilization of fatty  acids and ketones.
  •  DISEASE  PREVENTION:  Intermittent fasting along with its many benefits helps a great  deal  in improving metabolic health, immunity  boosting and also reduces the risk of the  following diseases
  • Type 2 Diabetes Mellitus: It reduces the fasting insulin and blood sugar, decreasing the  risk of Type 2 Diabetes Mellitus
  • Heart Diseases: Intermittent  fasting reduces the risk of heart attacks by lowering cholesterol, blood pressure, Insulin and blood sugar levels
  • Cancer: Risk of occurrence of various types of cancers are prevented through inactivating the pro-proliferating mechanisms  and killing off stubborn cancer cells.
  • Neurodegenerative Diseases: It increases the Brain Derived Neurotrophic factor which is associated with memory  and learning, thus reducing the risk of many neurodegenerative diseases
  • Managing inflamations
  • Cell  health and vibrancy
  • EXTENDED LIFE SPAN: Intermittent fasting has proved to increase life span eventhough the potential benefits of intermittent fasting for human longevity are yet to be investigated 
  • POLY-CYSTIC OVARIAN SYNDROME(PCOS): High insulin in the body is seen in PCOS.  High insulin can impair ovulation and cause the ovaries to make excess testosterone.  Insulin production in the body is  increased at the time of meals. Therefore by decreasing the stimulation through fasting lowers the levels of insulin production and then the body will be able to  better manage the androgen production since  insulin exerts its effect on the production and synthesis of other hormones in the body.

   

 

b.CONS OF INTERMITTENT FASTING

Inspite of the surplus benefits  of the  method, the following comes as the potential  side effects of intermittent fasting

  • Hunger, weakness and  tiredness during the initial days of adopting intermittent fasting 
  • Over eating during the window period of fasting could result  in excessive hunger which will cause weight gain thus providing negative results.
  • Can cause eating disorders

4.FASTING SAFELY

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As  it goes like the old proverb  ‘Prevention is  better than cure’, it’s extremely important that we understand how to safely practice intermittent fasting. Some things to  be noted before committing to intermittent fasting are:

  • Ensuring that majority of the fasting period is taken up with sleeping so as to ensure adequate  rest for the body and also not to deplete too much energy during fasting.
  • Any meal that we’re having should be taken two hours before sleeping.
  • After waking up, ensure that you take your breakfast  within half an hour(especially if you’re insulin resistant).
  •  Take care  to avoid overeating during the window period
INTERMITTENT FASTING

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