Intermittent Fasting: Benefits, How It Works & Top Tips
What is intermittent fasting and how can it benefit your everyday life? Here are Health Prem’s top tips for anyone who wants to try intermittent fasting.
4 minute readLet’s talk about intermittent fasting (IF) what it is and how it works, and is it really good for you?
I know it's not exactly a groundbreaking topic, but there is always more to learn about it, and more data to explore. Here are some tips and tricks to share when it comes to this fascinating dietary approach. With the rise of obesity around the globe, intermittent fasting is becoming more and more popular.
What exactly is intermittent fasting?
Intermittent fasting doesn’t focus on what you eat, but when you eat it. It’s a schedule of periods of eating and not eating between specific hours. The best thing about intermittent fasting is that it is flexible enough to give you a choice of hours to choose from.
For example, you can go for the 16/8 method, which means fasting for 16 hours and then only eating within an 8-hour window.
You can also alternate between the days you eat. The 5:2 method means eating as you normally do for 5 days and then restricting the number of calories you eat on 2 days.
For those more experienced with intermittent fasting, there is the Eat-Stop-Eat method, where fasting is encouraged for a full 24 hours, two days every week. This is not encouraged for beginners to intermittent fasting. Intermittent fasting is a lot easier to manage than counting your calories every meal hence why it has become so popular.
Finding your optimal fasting ratio
Everyone is different in terms of their genetics and lifestyle, hence different fasting schedules will work differently for different people. It is important to test out the methods that you may want to try and see what works for you and your lifestyle.
The most beneficial rate of fasting is for each person is known as the “optimum ratio”. The best way for beginners to get into intermittent fasting is to ease into it by fasting for 12-hours (following the night when you are sleeping), then to slowly increase the number of fasting hours once your body gets used to it.
Tips for intermittent fasting newbies
If you're considering trying intermittent fasting, here are some tips to help you get started:
Keep hydrated – you may not be eating food, but it’s important to make sure you are drinking enough water to keep you hydrated. This will also help to reduce he hunger you are feeling.
Understand your body – see how you feel and how your body reacts to fasting. If you feel hunger, then adjust your fasting windows to what works for you.
Take your time – it takes time for your body to adjust to new eating habits and intermittent fasting, so be patient with yourself and ease into it. The general advice it to take about a month to get into a fasting routine.
Eat healthy meals – when it is time to eat, don’t go for processed or junk foods. Try to eat healthy, nutrient-dense whole foods to ensure you're getting the essential nutrients your body needs.
Be consistent – Consistency is key with intermittent fasting. Try to stick with your intermittence schedule if you want to see the results pay off.
Can you eat anything within the eating window?
During the eating window of intermittence fasting, technically you can eat anything you want. However, if you want to see real results from your fasting efforts, it’s important to eat nutritious balanced meals.
Also, try to cut down on (or completely give up) junk and processed foods. Otherwise, your body may suffer from a lack of energy and you may feel tired and lethargic and unable to focus.
Potential side effects of intermittent fasting
There are many proven health benefits of intermittent fasting, but it’s also important to be aware of its potential side effects. Again, everyone is different and will react differently to intermittent fasting, but here are some of the side effects people may experience.
Hunger and cravings (usually common when first starting and during the adjustment period).
Periods of low energy during the fasting window.
Difficulty focusing and concentrating.
Broken sleep patterns.
If you experience any of these side effects, it’s important to pay attention to your body and make adjustments if needed.
Can you intermittently fast if you train hard?
One common misconception about intermittent fasting is that you cannot do it if you have a heavy workout plan. Many people are concerned on how intermittent fasting can affect exercise, especially if it is intense.
Some people actually prefer to exercise in a fasted state, whilst other prefer to eat shortly after their workout. The combination of training and intermittent fast has been shown to be beneficial for health.
It’s all down to personal preference and what works for the individual and your body. If you feel that you need to refuel your body after a hard workout to help your body recover, that is perfectly fine. You can adjust your fasting hours to work for you. That’s the beauty of intermittent fasting, it’s flexible.
The science behind intermittent fasting
There is more and more research coming out which supports the health benefits of intermittent fasting. Studies have shown intermittent fasting can help in weight loss, improve metabolic health, increase insulin sensitivity, and even improve brain function.
Intermittent fasting has also been linked to reducing chronic diseases like heart disease, diabetes, and cancer. It has even been shown to be connected to an increased life expectancy in some cases.
This being said, don’t forget that everyone is different and will respond differently to each intermittent fasting plan. Just as with any diet plan, something that works for one person, may not work for another.
Intermittent fasting is worth a try
Intermittent fasting can be a powerful tool that can unleash many health benefits when done correctly.
By finding the optimal fasting ratio that works best for you, listening to your body, and prioritizing nutrient-dense foods, you can harness the potential of intermittent fasting to improve your physical health and mental well-being. So why not give it a try and see how it works for you? Your body might just thank you for it!
