Intermittent fasting (IF) is one of the most popular health and fitness trends in the world right now. Many modern diseases are caused by over-nutrition, not under-nutrition. Everyone knows this plain fact, but many of us are addicted to the act of eating, so it's hard to try to intentionally limit our nutritional intake by skipping a meal. The intermittent fasting boom is significant in that it created an opportunity for the general public to think about or practice such fasting itself.
What types of intermittent fasting are there?
How long and how often to intermittent fast, and which methods work best?
What foods to eat when intermittent fasting?
How does exercise work with intermittent fasting?
What should I pay attention to when intermittent fasting?
Intermittent fasting is a dieting method that involves going without food for periods of time and maintaining an empty stomach. Unlike dieting methods that focus on unconditional starvation, the goal of intermittent fasting is to eat healthily and have time to fully digest food. People are using intermittent fasting to lose weight, improve their health, and simplify their lifestyle. Many studies show that intermittent fasting can have a powerful effect on the body and brain, and may even help you live longer.
What types of intermittent fasting are there?
Intermittent fasting is setting aside a set amount of time to stop eating. The principle of intermittent fasting is that if you keep an empty stomach for more than 12 hours, your body uses accumulated fat as an energy source, which is known to have the effect of losing weight. There are many different types of intermittent fasting. The most commonly used types of intermittent fasting are:
1. 16:8 method
It uses the principle that fat is consumed rapidly when it reaches 16 hours beyond 12 hours when all carbohydrate-based energy sources are used and fat is started to burn. This is a 16-hour fast and 8-hour meal. It does not mean eating 3 meals in 8 hours, but it means not eating breakfast or dinner while maintaining the normal meal time and amount. For example, if you do not eat after 8 pm, wait until 12 am the next day It's a way to start a meal. Compared to the 12:12 method, it is a method that many people choose because it has a great effect.
2. 12:12 method
It's a 12-hour fast and 12-hour meal. This method is an intermittent fasting method in which you can eat breakfast, lunch, and dinner without eating only late-night snacks. When you first start this method, you should stop eating late at night, and adjust the time by eating breakfast a little later or eating dinner a little earlier. One thing to keep in mind when adjusting your time is that you don't fit into a pattern that affects your sleep. I eat all three meals a day, but the key is to eat less than usual and not eat late-night snacks.
3. The 5:2 Method
The 5:2 intermittent fasting method works on a weekly basis instead of a daily basis. For five days of the week, you eat as you normally would, and for two days, you eat only one meal after a 24-hour fast. The two fasting days should be spaced one to three days apart, and the one meal you eat after a fast should be based on protein, fiber, and fat.For two consecutive days a week, you eat about 500 to 600 calories, and for the other five days, you eat normally.
4. OMAD method (one meal a day)
It is a way of eating only one meal a day. This method, also known as the 23:1 method, typically involves eating one large meal at a specific time of day and fasting the rest of the time.
In addition to this, there are various methods such as 24-hour fasting, 36-hour fasting, and 48-hour fasting. Each method has advantages and disadvantages, so it is important to choose one that suits your individual health condition and purpose. Many people find the 16/8 method to be the simplest and most sustainable.
How long and how often to intermittent fast, and which methods work best?
The effectiveness of intermittent fasting may vary from person to person, and results may vary depending on the method used. Therefore, there is no general answer as to which method is most effective. However, recent studies have shown that the 16:8 method is the most effective. The 16:8 method, in which you fast for 16 hours a day and eat for 8 hours, is one of the most commonly used methods of intermittent fasting. Studies have shown that using the 16:8 method can help reduce weight and reduce insulin resistance. It has been shown that it can reduce blood pressure, lower blood pressure, and improve blood sugar control. In addition, the 16:8 method is relatively easy to practice in everyday life and has the advantage of being easy to maintain for a long period of time. However, results may vary depending on each individual's physical condition, health condition, eating habits, and lifestyle. So, it's important to find the method that works best for you.
What foods to eat when intermittent fasting?
The type and amount of food you eat is very important when intermittent fasting. In general, when intermittent fasting, you should choose foods that are low in calories and rich in healthy nutrients. During fasting, you should eat low-calorie vegetables, fruits, nuts, seeds, protein-rich foods such as chicken breast and fish. Also, staying hydrated is important during intermittent fasting, even when you're not eating. Therefore, it is recommended to consume at least 2 liters of water per day, although it depends on your body weight. During intermittent fasting, it is recommended to refrain from various beverages such as coffee that can stimulate the appetite. It is efficient to make it a habit to drink water frequently instead of carbonated water, which is high in calories, so that you do not feel hungry as much as possible.
How does exercise work with intermittent fasting?
When you fast, you also lose muscle mass, which is why it's important to exercise your muscles during the fasting period to reduce the amount of muscle loss. This makes intermittent fasting and exercise very effective for health and weight loss. Exercise is also very beneficial because it restores the energy lost during fasting, which is very important for your health.If you are simply trying to lose weight, aerobic exercise before meals is effective, and if you want to minimize muscle loss during fat loss, intense anaerobic exercise after meals is effective. Exercising while fasting can lead to nutrient deficiencies, so make sure you're getting all the nutrients you need during the fasting period. Eating high-protein, low-carbohydrate foods can help you maintain muscle mass and lose weight.
What should I pay attention to when intermittent fasting?
1. Eat a balanced, healthy meal
Intermittent fasting increases the risk of hypoglycemia and makes blood sugar control difficult for people with diabetes due to the long fasting periods. People with diabetes should avoid intermittent fasting, which puts them at risk of overeating or binge eating when they are allowed to eat. It's best to start slowly with proteins, fats, and vegetables instead of crashing on carbohydrates. If you're fasting and still want to eat carbohydrates, eliminate fats, and if you're fasting and still want to eat fats, eliminate carbohydrates.
2. Drink plenty of fluids
If you exercise while fasting, you need to properly replenish the water consumed by your body. Drink 2 liters of water a day, and eat fruits or nuts before meals to replenish moisture and nutrients. Drink as little calories as possible.
3. Children, the mentally and physically weak, and people with diseases
People who need a lot of nutrients and need a balanced diet, such as growing children and adolescents, pregnant women, and the elderly, should not do intermittent fasting. Also, diabetics or people taking medications should refrain from taking it. Digestive ulcers, cancer, sepsis, high blood pressure, etc. Pregnant women, teenagers, elderly people with chronic illnesses should avoid intermittent fasting methods, and people with low blood pressure, dizziness, and low blood sugar should also avoid it.
conclusion
What you eat matters. Many studies have shown that the type of food you eat affects your health. It has also been found that when you eat makes a difference as well. Intermittent fasting involves going without food for a period of time, keeping your stomach empty and consuming fewer calories. It is a very effective way to lose weight and belly fat. This weight loss can help prevent diseases caused by being overweight, such as diabetes and heart disease.To get the most out of intermittent fasting, remember that the quality of your diet is key, so eat a variety of nutritious foods during meal times and limit processed foods.
Reference:
1.To Fast or Not to Fast
https://newsinhealth.nih.gov/2019/12/fast-or-not-fast
2.Intermittent Fasting 101
https://www.healthline.com/nutrition/intermittent-fasting-guide#benefits
3.5 Intermittent Fasting Methods, Reviewed
https://www.healthline.com/nutrition/
Disclaimer: Nothing contained on this site is intended to diagnose, treat, or provide medical advice. Please note that products, services, information provided on this site, and information provided by third parties are reference-level information for the convenience of purchasers. We recommend that you consult a specialist for medical consultation, health checkup, and treatment methods.