When it comes to weight loss, every gym instructor and every nutritionist have something or the other to suggest. You keep on surfing through the internet, scanning every magazine and putting an ear out to every little tip that comes from someone with a decent body, but nothing really works. Working out is the best option, always. But if you wish to get an alternate to that, Intermittent Fasting is the next best thing. It’s no more about what to eat and what not to; it’s the era of knowing when to eat. It is the latest trend in the world of health and fitness.
Since the last few years, Intermittent Fasting has been among the most searched diets on the internet. Of course, it has shown positive results, which is why people have been implementing it in their lifestyle widely. For people who do not really have time to hit the gym every single day, or to keep a count of calories intake, IF is the best-est option.
Let’s see what some of the most frequently asked questions are about Intermittent Fasting and answer them.
1. What is Intermittent Fasting?
Intermittent Fasting is a pattern of eating, where you have to decide the cycle between eating and fasting. It works with the fact that you don’t have to worry about which food to eat, and rather think at what intervals you should have your food. There can be 7 types of IF which we’ll get to know in the questions & answers below.
2. How do you do intermittent fasting?
There are several different ways of performing Intermittent Fasting, all based on choosing the right time-interval to eat and fast. For example, you can choose to eat only during an eight-hour interval every day and fast for the rest of the time.
3. What Are the Different Types of Intermittent Fasting?
There can typically be 7 different types of Intermittent Fasting including:
- 5:2 Fasting: In this pattern, you can eat for 5 days without counting calories, and fast the other two days. You can consume anything between 400-500 calories in these two days.
- Time-restricted Fasting: Here you can choose an eating window every day. This should leave 14-16 hours of fasting.
- Overnight Fasting: Keeping a fast interval of 12 hours during the night. The idea is to stop eating before 7 p.m. in the evening and resume eating only after 7 a.m. the following morning.
- Eat Stop Eat: This fast type is basically about having 1-2 fast days every week and eating responsibly after that. You need to stop binge-eating the day after your fast and follow a healthy diet.
- Whole-day Fasting: Here, what you need to do is to eat once a day at a particular time and fast for the rest of the day. Choose a meal, breakfast, lunch or dinner and stick only to that.
- Alternate-day Fasting: Fasting every other day with a minimum calorie intake of just 25% of the diet (500 Cal) and maintaining the regular diet on the alternate eating-days.
- Choose Your Day Fasting: Choose a particular time of the day that you’ll fast. It’s much like skipping breakfast for a few days.
4. Can you drink during Intermittent Fasting?
If it’s just about having a cup of tea or coffee, you are good to go. As long as you are consuming anything less than 50 calories, your body remains in the state of fasting. Non-caloric or low-calorie drinks are acceptable during Intermittent Fasting.
5. How much weight can you lose with Intermittent Fasting?
The notion that Intermittent Fasting helps losing weight is there because it controls your calorie intake. IF regulates the amount of food you take by distributing a minimum (essential) amount of energy required for you to function normally throughout the day.
Unless you snack too much during the non-fasting period, you are losing weight.
According to a study of 2014, IF reduces your weight by 3–8% over a duration of 3-24 weeks. That is, if examined every week, it reduces your weight by 0.25–0.75 kg per week. People have also recorded 4–7% reduction in waist circumference with Intermittent Fasting.
All in all, if done in the right way and with complete honesty, Intermittent Fasting does help you lose weight.
6. Is Intermittent Fasting linked to better sleep?
We know that eating too close to bedtime affects the quality of sleep. One must wait for 3 hours (at least) after eating to go to sleep. This is because if you eat close to your bedtime, your body will put its focus on active digestion and not on the cellular repair.
Intermittent Fasting helps to build a better circadian rhythm that helps you sleep deeper and better. Studies have also found that fasting can reduce the rates of night-time awakening and leg movements.
So, well, yes, you do get a night of better sleep with Intermittent Fasting.
7. Is it better to fast in the morning or at night?
The time window we choose for fasting and eating does have a lot of effect on us. Fasting in the evening-night and breaking the fast in the morning has been recorded to have the most profound benefits. People who eat naturally in the morning and afternoon tend to have healthier blood lipid profiles, possess better control over blood sugar and weigh lesser than those who snack at night. Eating during the morning (and, afternoon) when the energy needs of the body are at peak makes you handle life more enthusiastically.
To think of it, most of us have unknowingly already been doing intermittent fasting. It so happens that we skip breakfast and have a late lunch due to some work, or something like that. So actually, what you should do initially is engage yourself in some work and take your mind off food. Eventually, you’ll adapt this routine, and before you even know, you’ll be getting amazing benefits with Intermittent Fasting. If you still have doubts, share your queries in the comment section below.
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