Benjamin Franklin once said, “The best of all medicines is resting and fasting.” The world is moving towards habits that are pro-health. As a result, ‘Intermittent Fasting’ is becoming a trending practice these days. This is because it is said to be effective for weight loss, controlling blood pressure, blood sugar & more.
Intermittent fasting is an eating schedule that continues in regular fashion between the fasting and eating phases. There are no direct dos’ & don’ts in terms of food to be consumed attached to this kind of fasting. However when combined with specific diets like Keto etc. the food rules are fixed. It can be a 16 hr. to 24 hr. fasting.
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History of Intermittent Fasting:
Fasting per se finds its mention in almost all ancient religious scriptures. The fasting mentioned in various religions also follows a circadian time frame. However, it varies in term of the days or months. But the basic time frame still is very close to intermittent kind of fasting. In most, religion-related fasts, the abstinence usually commences at the dawn and ends at dusk again indicating a similar time gap.
Intermittent fasting gained modern-day popularity after the broadcast of Dr Michael Mosley’s TV documentary ‘Eat Fast, Live Longer’ in 2012. After which, ‘The 5:2 Diet’ a book by journalist Kate Harrison’s based on her first-hand experiences and Dr Jason Fung’s 2016 bestseller ‘The Obesity Code’ reiterated this kind of fasting.
How Intermittent Fasting Works:
Our body on the cellular level stores the broken carbohydrates into sugar. Fat cells collect this. The storage process requires Insulin. Snacking between the meals triggers Insulin production. During fasting, on the contrary, fat cells release the much-needed sugar hence the insulin level goes down.
As per Metabolic Expert, Dr Deborah Wexler (Director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School), the meals restricted to an 8-10 hour cycle of the daytime are effective. But she also recommends one to take an eating plan which is sustainable according to an individual situation. So people who are on medications for diabetes, or are anorexic, suffer from bulimia or are pregnant/breastfeeding should not attempt intermittent fasting without a doctor’s consent. (Ref. harvard.edu)
Most Popular Intermittent Fasting Methods:
- The 16/8 method: This is the most popular method for doing Intermittent Fasting. In this method, breakfast has to be skipped. The eating period is restricted to 8 hours, eg. 12-8 P.M. or 1–9 P.M., In this case, the fasting is of 16 hours on a daily basis.
- Eat-Stop-Eat: This involves fasting for 24 hours, once or twice every week.
- The 5:2 Diet: In this diet, for two alternate days, one has to eat in a limited amount. The calorie intake should not go beyond 500–600 calories in these days. While for the rest 5 days normal diet needs to be followed.
Some Better Eating Tips:
- Avoid sugar & refined flour of all kinds.
- Be active during the fasting period.
- Avoid late-night eating.
- Be kind to yourself and select an easy to do fasting regimen.
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That is an interesting post. I try and do a 14 hour fasting as i am on medication. Avoiding late night food definitely helps
That’s great to know.
I know intermittent fasting works well for my body. Wonder why I gave it up.
I really liked your post, I havent really had the time to read about intermittent fasting so far. I have dinner at 6pm and bfast at 8am and I thought that sort of qualifies. But your post helps me realise that I need to avoid mid day snacking fully.
I have tried Intermittent Fasting and it really helps. I felt lighter, fresher and became very conscious about what i ate and what i avoided. Thanks for this detailed and helpful post.
I always wondered how intermittent fasting works and now it is clear with your post. I try to eat before 8 pm at night and can manage a fast till 10 am, maximum of 14 hours.
Yeah one of my friends is doing this fasting and she’s not lost weight yet. I need food. I need all my meals. Healthy and regular it is for me.
Intermittent fasting is good way to detoxify our body. The types of fasting and insights gives proper approach in achieving it
I do intermittent fasting Judy and it has really helped me. I have started to feel lighter it really works
I’ve always been interested in intermittent fasting but can’t remain hungry for long due to my dipping sugar levels and strenuous workout routine. The 16:9 is something I can give a try.
I can’t go with fasting as my body doesn’t allow me to starve for long. But my friend does intermittent fasting as her body is adapted to it since teenage days.
I was thinking to start the intermittent fasting as I have started for of snacks in this Lockdown, shall consider your pointers .
I have occasionally followed intermittent fasting not to lose the weight but just to ease out on the food cycle. 5:2 is what I try the most.
Fasting has been in our tradition since forever; only we tend to overeat when we break it. But with intermittent fasting & the right knowledge. Im planning to give it a try, very helpful post
Intermittent fasting is really popular these days and it works fine if you follow it properly. Your post shares all the good pointers and very helpful too.
I had no idea about this concept. I know the benefits of resting but fasting, I had no idea. I am amazed by its working. Thank you for sharing this.
I have tried intermittent fasting once but somehow it didn’t work for me. I might try again sometime.
I’ve been meaning to restart my intermittent fasting regimen. Not just with diabetes, I’M helps with overall better health!
Intermittent fasting is a great concept and I tried it few months ago after watching few posts by Satvic Movement, they were quite helpful. However, I could not do it for long time as I’m used to eating at regular intervals.
I saw a video wherein this lady mentions 12 hour of gap before the next eating cycle begins. Idk in what category this one falls but it was good knowing about the different types of intermittent fasting
Have heard about it but not yet tried! Thanks for the detailed info and I guess 9-5 PM eat and other times do fasting might work for me…