Intermittent fasting (IF) is one of the most popular eating habits among dieters, even though long-term benefits are not yet known. This method limits calories over time. Unlike other eating habits, IF is determined not by what you eat, but by when you eat. This eating habit became widely known to the public as many celebrities and influencers practiced it. However, the findings on IF are inconsistent. Recent studies have shown that time-limited meals can help obese patients lose weight, and another study has found that intermittent fasting does not have a significant effect on weight loss. While most of the other existing studies supporting this eating habit were on animals, there were not many studies on humans, and there were limited. This article describes how to do intermittent fasting and the precautions.
an intermittent fasting plan
Although the results of the IF study are inconsistent, some people still use this method or use some to maintain fitness levels when setting weight loss goals. In general, the following three methods are used when performing intermittent fasting.
1. alternate-day fast
Repeat between the day of eating and the day of fasting. No calories are consumed on fasting days other than water, black coffee or tea. You can eat what you want on days when you don't fast.
2. Limited fasting
This includes fasting two days a week (called 5:2 fasting), eating normally for the remaining five days, limiting calories to a certain percentage of normal intake on fasting days, or consuming calories at a certain number (e.g., 500 calories) on fasting days.
3. Time-limited fasting
It means fasting for a fixed time and varies from 8 to 12 hours a day. Many people try to make it easier to manage, including sleeping time during fasting.
the flexibility of intermittent fasting
Setting and maintaining this eating habit to match your lifestyle may be one of the reasons why it is very popular compared to other restrictive diet plans. Some people set a meal time between 11 a.m. and 7 p.m. and fast thoroughly other times. Such a person is a plan set up according to his work schedule. Sometimes, when you miss a set meal time and have to starve all day, you stop fasting for only one day and continue from the next day. This flexibility helps to reduce the probability of failing a diet.
Is Intermittent Fasting Safe?
Intermittent fasting is safe for most healthy adults. This fasting can help people become more aware of healthy eating habits, but you should be careful when deciding how to do it. Although IF does not limit food choices, it is very important to consider the quality of the overall diet. For example, people with certain conditions, such as diabetes, are advised to consult a doctor when trying to fast in this way. For people who use insulin, fasting can lead to hypoglycemia, a condition that occurs when blood sugar levels are too low. It is also not recommended for children, pregnant women, or breastfeeding people. In addition, fasting can lead to a decrease in concentration, a low level of energy (lackiness), and a severe hunger. Considering this, it is recommended to make plans in a way that gradually changes eating habits, and it is important to plan a high-quality diet when eating.