Intermittent Fasting: Overview, Pros & Cons

A number of people actually engage in intermittent fasting without knowing it. So what is intermittent fasting really?

Intermittent fasting means regularly alternating between periods of fasting and not fasting. Simply put, you don’t get to eat for a period of time each day or week. The emphasis with this type of eating plan is the when (time) and not necessarily what you eat.

According to research, intermittent fasting is one way to manage weight and prevent or reverse some forms of diseases.

There are several different methods of intermittent fasting, however the most common ones are:

1. The 16/8 diet: This involves fasting for 16 hours and eating during an 8 hour window. For example, you would eat only between noon and 8pm, and fast from 8pm to noon the next day.

2. The 5:2 diet: On this eating plan, you eat normally for five days of the week, and then eat only a small amount of calories (about 500-600) on the other two days of the week.

3. Alternate-day fasting: With this method, you fast every other day, and eat normally on the days in between.

PROS

– One of the benefits attributed to intermittent fasting is promotion of weight loss. By eating less within the few hours you have, you reduce the overall number of calories consumed.

– Additionally, intermittent fasting has been shown to increase the body’s production of the hormone norepinephrine, which helps to boost the metabolism and burn more calories.

– Insulin sensitivity, your body’s ability to respond to the hormone insulin, thereby regulating blood sugar levels is improved through intermittent fasting. When the body is better able to burn fat for energy, weight loss can be achieved.

– Fasting has also been shown to reduce inflammation throughout the body, which may also help to reduce the risk of chronic disease.

– Intermittent fasting improves healthy brain function, improves mood, focus, alertness and memory

Lubem, who practices intermittent fasting says he has seen significant improvements since he started the eating plan. “I eat from 12 noon, then stop eating by 6 pm until the next day by 12 noon again”. The cycle goes on and on.

“To be honest, personally it makes me sharper and less heavy than if I eat a full breakfast. I just have tea, or fruit or just water till 12 noon. It helps my metabolism as well. It helps me be disciplined because night eating is indiscipline sometimes, and it causes big stomach too”.

CONS

If you are diabetic, pregnant, nursing, underweight, have eating disorders, or have a history of disordered eating, you should not engage in intermittent fasting without consulting your doctor.

Women who are into intermittent fasting could experience irregular menstrual cycles and potential hormonal imbalances with specific reference to fertility issues.

According to Insider.com, for all people, hormonal imbalances could lead to insomnia, increased stress, or thyroid problems.

In addition, it is also essential for you to have a well-balanceddiet during non-fasting period, as eating junk food in a compressed time period or overeating will not have any positive effect on your overall health.

Intermittent fasting, no doubt  can be a helpful tool for weight loss and improved overall health. It is however important to consult with a healthcare professional before commencing any type of the fasting regimen listed. Also make sure you are getting all of the nutrients that you need.