Intermittent fasting has become one of the latest fitness trends.
Let’s explore how it works and whether it might be a good option for you.
Intermittent fasting is a broad term that encompasses various programs aimed at manipulating eating times through short-term fasting to improve body composition and overall health. It is more of an eating pattern than a diet.
Fasting has been practiced throughout human evolution. Ancient hunter-gatherers did not have supermarkets, refrigerators, or readily available food and sometimes couldn’t find anything to eat.
As a result, humans learned to survive without food for extended periods.
In many cultures, such as Islam, Buddhism, and Hinduism, fasting has been practiced and observed religiously for years.
There are several ways to practice intermittent fasting, but the most popular methods are:
Intermittent fasting may offer benefits for weight control, mental and physical health, and even longevity.
Key health benefits of intermittent fasting include:
If you are underweight or have a history of eating disorders, you should not fast without consulting a healthcare professional, as it can be harmful in such cases.
Fasting seems to benefit men more than women. There are reports of women experiencing disrupted menstrual cycles when starting intermittent fasting, which returned to normal upon resuming their previous eating patterns.
For these reasons, women should approach intermittent fasting cautiously and may consider a 14/10 method, which is more sustainable and flexible, always under professional supervision.
Additionally, women should follow separate guidelines and immediately stop if issues such as amenorrhea (absence of menstruation) arise.
If you are trying to conceive or have fertility issues, avoid intermittent fasting for now. It is also not recommended during pregnancy or breastfeeding.
The most common side effect of intermittent fasting is hunger.
People with certain medical conditions such as diabetes, blood sugar regulation issues, low blood pressure, a history of eating disorders, or being underweight, as well as women who are pregnant, breastfeeding, trying to conceive, or with a history of amenorrhea, should not fast without first consulting a doctor.
Eating healthily is essential to reap the benefits mentioned above.
To lose weight without sacrificing energy, include these foods in your meal plan:
During fasting, you can drink coffee, tea, or herbal infusions, as long as no sugar is added. Supplements can also be taken, though some are more effective when taken with meals.
Intermittent fasting is great for some people but not for everyone. If you feel good while fasting and find it sustainable, it can be a powerful tool for weight loss and health improvement.
However, it should only be practiced in moderation, as intense fasting can cause side effects like low energy, lethargy, stress, mood swings, and more. Begin by understanding your body’s needs with the help of a nutraceutical consultant, and after determining what’s best for you, choose the most suitable option.
That’s all for now!
See you soon!
Chiara (chiaranutrition.co.uk)
Photo credits: Mgg Vitchakorn | Thanks to Unsplash
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