From a young age, we are taught the importance of eating regular meals throughout the day. We start out with breakfast soon after we get out of bed, followed by lunch and finishing the day with dinner. Apart from these meals, people generally also add a few snacks throughout the day to keep their stomachs satisfied and themselves going.
Intermittent fasting, however, has been gaining quite a lot of popularity in modern times. This is a technique that stems from ancient beliefs and practices, with a few modern twists. It involves going without food for certain periods of time, then packing an entire day’s calories into the remaining window. Let’s take a closer look at the intermittent fasting diet and what it can do for the human body.
How Does The Intermittent Fasting Diet Work?
With the increasing popularity of intermittent fasting, many people are trying to learn more about whether it is something they should consider. Yet, there still seems to be a lack of understanding when it comes to how dieting habits work.
Intermittent fasting is not a diet itself. It is rather a “timetable” that the person uses to schedule eating and fasting windows. During the fasting window, the person will refrain from consuming any foods. This includes drinks that contain sugar, carbs, and calories. The only liquid that they may consume during this window includes water. The main idea is to put the body into a type of “starvation” mode, where it starts to consume its own cells. While this sounds a bit harsh, it is actually also where the benefits of intermittent fasting come into play.
During the “eating windows,” the person needs to ensure they get enough calories into their body. It is a good idea to decide beforehand the ideal number of calories consume daily. Then, set up a diet that allows all of these calories to be consumed within this particular eating window.
The Benefits Of Intermittent Fasting
There are numerous studies that have been conducted on the topic of intermittent fasting. When we take a closer look at these studies, it is much easier to get a good understanding of the potential benefits that this type of program can offer.
May Help With Diabetes Management
The use of intermittent fasting might produce benefits for people who have diabetes, with a particular focus on type 2 diabetes. While no direct effect on the pancreas or the illness itself, it is the overall benefits of intermittent fasting that might prove useful for these individuals.
In one study, researchers looked at the potential effects that intermittent fasting may have on body mass index. The idea here was to see if this type of dieting habit may reduce body mass. In addition to these findings, the study also reports improvements in insulin sensitivity among the participants.
There are also studies that have a more direct focus on the relationship between diabetes and intermittent fasting. While some of these studies call for further research, the evidence provided already shows promising results. In one study, researchers point out that intermittent fasting reduces fasting glucose and insulin levels. It also reduces signs of insulin resistance and helps to regulate leptin levels. The combination of these effects, along with its potential to reduce body weight, is what makes intermittent fasting a promising option.
Helps With Weight Loss
Almost half of the population in the United States is currently obese. Obesity is no longer only considered excess weight but rather a disease and a medical emergency. People who are obese have a significantly higher risk of developing certain medical conditions. This ranges from problems like type 2 diabetes to heart disease, arthritis, and different types of cancer. In fact, research shows that diabetes is behind some of the most common causes which lead to death, and they are also preventable.
One way that intermittent fasting helps with weight loss is the fact that it makes the process of achieving a calorie deficit much easier. When you only have a certain period during which you may eat, then you are far less likely to overindulge in food. In a study, researchers found that intermittent fasting is an effective way to lose up to 11 pounds safely over a period of 10 weeks. Not only are you less likely to overindulge in food, but you’re also more cautious about the choices you make as well as the cooking methods you use. Intermittent fasting inspires you to choose healthier foods and stay away from processed, unhealthy options.
Improved Cardiovascular Health
The cardiovascular system consists of the heart, blood, and the vessels that carry blood throughout the body. Cardiovascular conditions are relatively common in the general population and can lead to premature death. Evidence suggests that following an intermittent fasting plan might also yield benefits for the heart and other parts of the cardiovascular system.
Intermittent fasting also serves as a highly effective preventative mechanism for people who might be at risk of certain cardiovascular conditions. Individuals who follow an intermittent fasting plan often find that they have improvements in the regulation of blood pressure. Resting heart rate is also lowered when people follow intermittent fasting plans over a duration of time.
Additionally, intermittent fasting might help to improve physical performance among the average individual. This makes it easier for the person to work out, which is essential for promoting a healthy heart. The weight reduction that the plan offers among obese individuals is yet another way in which it contributes to better cardiovascular health.
Conclusion
Intermittent fasting does not entail a diet that tells a person what they can consume. Instead, the entire focus is to provide guidelines on a timeframe, providing the individual with specific times during which they may consume food. While there are risks involved, many people have found that intermittent fasting offers them a wide range of potential health benefits. Following a good plan is important. The good news is that the flexibility of intermittent fasting generally allows anyone to fit it into their schedule.