Intermittent fasting (IF) is one of the most effective methods of losing weight. A lot of people do not believe it unless they do it. Trust me, I was the same way. I did not think IF would help me at all, but with just 2 weeks of IF, I was losing weight! My clothes were getting loose for me, I could see my collarbones better. That fat dropped fast!
Intermittent fasting basically puts the body in a fat-burning state. Here’s how it works: Usually it takes about five hours for the body to digest and absorb the food that you have eaten. During this time, it is difficult for the body to burn fat because the insulin levels in the body are high at that point. After a period of not eating, the body is in the fasted state. In this state, it is easy for the body to burn fat since it is not processing any food and the insulin levels are low.
There are various methods of doing Intermittent fasting:
- 16/8 – This is the most common method of intermittent. A lot of people use this and it is pretty effective! This method restricts your eating period to 8 hours. You can eat every hour within these 8 hours or have just 2 or 3 big meals. But you need to intake your calories within these 8 hours and fast for the rest 16 (usually during the night while sleeping).
- OMAD – This One Meal A Day fasting is for 24 hours. You eat a huge meal once, within one hour and go back to fasting for 24 hours.
- 36 hours fasting
- 5:2 – In this method you can intake only 500-600 calories on 2 days of the week, non-consecutive and normal eating on the rest 5 days
- 20:4 – This method gives you an eating period of 4 hours and 20 hours fast.
Intermittent fasting not only helps you lose fat, but it also brings some really important health benefits to the table.
Boosts heart health: IF helps in regulating the heart rate, blood pressure and cholesterol; thus, helping in boosting overall heart health.
Repairs body cells: IF prompts important cell repair processes in the body and helps in strengthening them by removing the waste material from them.
Lowers the risk of diabetes: Since IF lowers the insulin and glucose levels in the body, it reduces the risk of diabetes. If you already have diabetes, it helps in controlling it by controlling the insulin levels.
Lowers the risk of cancer: According to research, intermittent fasting helps reduce the risk of cancer as it brings down the insulin and inflammation levels.