Intermittent fasting (IF) is an eating pattern that has gained a massive following over the past couple of decades. It has been named the most popular diet in the U.S. Those who practice intermittent fasting, however, will argue it’s more than a diet — it’s a lifestyle.
That’s because IF doesn’t dictate which foods or how many calories a person eats. Instead, the focus is on the timeframe in which the person consumes food. While intermittent fasting is often praised as an effective way to lose weight, recent studies show numerous other possible health benefits.
The effects of IF vary from one individual to another, and it’s not the ideal lifestyle for everyone. Learn more about intermittent fasting and if it’s right for you here.
What Is Intermittent Fasting?
Intermittent fasting is an eating plan alternating between periods of fasting and food consumption. Most individuals practicing IF limit their eating to specific hours of the day, but some fast for longer timeframes, such as entire 24-hour periods.
A neuroscientist from Johns Hopkins has studied IF for more than 25 years and states that the traditional American eating pattern of three meals per day (or more) with limited exercise causes people to run on the calories they consume rather than fat stores.
Fasting for enough hours causes the body to burn through the calories from the most recent meal and then start burning fat. This process, known as metabolic switching, can help individuals lose weight and maintain a healthier lifestyle.
Types of Intermittent Fasting
Varying intermittent fasting plans work for different individuals. Some may choose to fast for a specific number of hours each day, while others may fast for entire days per week.
The following are three of the most popular IF plans:
- 16:8 — Fasting for 16 hours per day and eating during an eight-hour window
- 5:2 — Eating normally five days per week and consuming just 500 to 600 calories for the remaining two days; the “fasting” days are nonconsecutive
- Eat-Stop-Eat — Fasting for 24 hours, from dinner one night to dinner the next night, one or two days per week
Potential Benefits of IF
Intermittent fasting has been praised as one of the most powerful weight loss programs. That’s because the fasting period often reduces the number of calories a person consumes in a day. Intermittent fasting also increases growth hormone levels, lowers insulin levels and ups the release of norepinephrine, a fat-burning hormone. Short-term fasting can increase a person’s metabolic rate by 3.6-14%.
Although, weight loss isn’t the only possible health benefit of IF. Research has shown that IF may reduce inflammation, improve heart health, prevent Alzheimer’s disease and protect against some cancers. Studies state that IF may even extend a person’s lifespan.
Is Intermittent Fasting Right for You?
Experts explain that IF is not for everyone. Anyone who is injured, diabetic, ill, underweight, pregnant or breastfeeding should avoid intermittent fasting. Speak with a qualified medical professional before beginning an IF lifestyle to determine if it’s the best option for you.
Learn more about intermittent fasting plans, benefits and risks in the accompanying infographic.
Author bio: Dr. Myur S. Srikanth is a board-certified bariatric and cosmetic surgeon at the Center for Weight Loss Surgery. He has been performing bariatric surgery exclusively since 2000 and has performed over 4,000 weight loss surgeries. Dr. Srikanth performs nearly every operation that is currently available to treat obesity.
Weight Loss Surgery could be very helpful and definitely an option to consider in many cases. With that said the results are always the most effective (especially) in the case of surgery if lifestyle change comes along with it. Besides this article today you can find many insightful articles on the website about getting and staying in shape regardless of age, gender and body size.
Check out my services to learn more about 1 on 1 coaching and group exercise sessions. Please head over my shop to see my downloadable weight loss trackers and journey templates which is also very helpful when it comes to holding yourself accountable in your fat loss journey.
