Living longer and healthier lifestyle Diet plays the biggest role. Today we are going to be talking about the Intermittent Fasting Diet.
You see it all over the internet right now with loads of celebrities like Jen Aniston and Hugh Jackman swearing by it. And plenty of diet and nutrition experts like Doctor Valter Longo, and Doctor David Sinclair revealing that fasting is super beneficial for our health and helps us live longer.
We are going to go over all of that plus clear up some myths about intermittent fasting and why you should maybe try this out.
What Is Intermittent Fasting Diet?
Intermittent fasting is the not eating of food, or a reduction of some or all food and drink, for a period of time. Therefore, intermittent fasting is cycling of periods of time of fasting and eating. Instead of restricting specific types of foods like with a diet, rather intermittent fasting controls when you actually are eating them.
This is more of an eating pattern or schedule than actually a diet. Well not eating for a period of time such as with fasting, allows your body to use its stored glucose, and then when your glucose is gone, your body breaks down your fat cells to make glucose (sugar).
You also do not release insulin which is one of the major factors that storing sugar into your fat cells. This can be very good for your overall health benefits for many reasons.
Intermittent Fasting, Live Longer, And Healthier, Or Just A Fancy Phrase For Manorexia?
In all countries, There are many, wonderful benefits of intermittent fasting. The number one benefit and maybe the most obvious is obviously Weight Loss Diet. When you don’t consume calories you typically experience them.
- Scale Going Down: Due to the fact that you have a shorter time window for food consumption, people will typically eat less, which then in turn leads to weight loss. But there other really cool and beneficial things that happen when you don’t eat for a little while.
- Your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible for use.
- Insulin levels: Blood insulin levels drop significantly which helps with fat burning.
- Human Growth Hormone: The blood levels of growth hormone may increase as much as 5-fold, which then leads to fat burning and muscular growth.
- Cellular Repair: The body induces important cellular repair processes such as removing waste material from cells.
- There are several beneficial changes in genes related to longevity and protection against diseases: For instance, a study in rats showed that intermittent fasting may delay the onset of Alzheimer’s and Parkinson’s disease or reduce its severity.
- Living Longer: In some studies, rats that fasted every other day lived 83% longer than rats that did not fast.
How To Do Intermittent Fasting Diet?
During Intermittent Fasting Diet periods, you should not be eating food and restricting the beverages you intake. Typically, there are allowances where you can have water, black coffee, or tea. But no added creamers or sweeteners into your coffee or teas.
Creamers have sugars typically which breaks the medical benefits of the fast. It has been shown that sometimes using bone broth does not significantly change the fasting state. When you were trying to complete longer fasts that extend beyond one day’s time, having about 500 calories a day is still acceptable as well.
Types Of Intermittent Fasting
- There are different types of Intermittent fasting including the 16/8 method where you fast for 16 hours and then in an eight-hour window you get to eat.
- There are also plans where you go 20 hours of fasting or not eating and then in a four-hour window you are allowed to eat.
- There are also programs where you restrict yourself to only one meal a day and so on.
There are many ways to schedule intermittent fasting but the how is typically the same. No food and restricting your beverage intake to only water, black coffee, and tea.
There is no concrete evidence yet that suggests which type of fasting is most beneficial as different things happen at different periods of time during the fast.
How Do You Get Started Intermittent Fasting Diet?
When first trying out intermittent fasting, the transition can be quite challenging. Many fasters report uncomfortably, even painful hunger pains as they have abstained from food. So take it slowly. Start by first narrowing down the feeding window from the initial unrestricted period of time to 12 hours, then to 10 hours, then to eight hours.
Before finding a feeding window that is sustainable and works best for you. Or you can try different kinds or different types of intermittent fasting to see which works best for the goals that you have and the routine.
During the first week or two of intermittent fasting, people have stated that they feel a little bit more exhausted, lightheaded, and feel shaky due to diminished blood sugars on fasting days. Others experience poor concentration, irritability, mood swings, and even feel dizzy.
In particular, people who work long shifts or work with heavy machinery, pregnant women, breastfeeding woman, children, and teens should take care when fasting to stay hydrated, get lots of rest, and be alert. You should not try this if you are malnourished or underweight. But with all diet changes make sure you discuss it with a nutritionist.