Intermittent fasting is a modern way of fasting that helps in fat loss from your body. It is a strategy to schedule meal timings. This is the 21st-century technique in reducing weight. Though it has been criticized by many. If the meal plan is made correctly, it can be very beneficial. There are many benefits to it like reduction in weight, insulin resistance, hypertension, improved blood pressure, improvement in sleep, lower the cholesterol, growth in the human hormone, reducing the risk of diabetes, removing waste material from cells, it may prevent the risk of cancer and also help prevent the Alzheimer. Fasting practices are found in many religions like Islam, Hinduism, Christianity, Judaism, and Buddhism.
Types of Intermittent Fasting?
There are many kinds of intermittent fasting, but the main three types of fasting include alternate day fasting, time-restricted fasting, and periodic fasting.
In alternate fasting, a person has to eat on alternative days either without eating anything or wearing down only a few calories.
This type of intermittent fasting is not recommended for beginners. At times you have to go to bed hungry.
Eat, Stop, Eat
Eat stop eat fasting include 24 hours fasting once a week or even twice. It was first made famous by Brad Pilon and was quite popular for a few years. For example, if you have your lunch at 3 pm on Monday and don’t eat till lunch at 3 pm the next day, you’ve completed a total 24 hours fast.
Zero calorie food and water are allowed during the fast, but no solid foods are permitted.
The Warrior Diet
Ori Hofmekler, a fitness professional, popularised this type of intermittent fasting. In this kind of fasting, you can eat only a tiny amount of raw vegetables and fruits. You can eat one whole meal during the night.
The 16:8 Method
In this method, you have to fast every 14-16 hours a day and restrict the usual 8- 10 hours window eating.
In window eating, you can add more than one meal. It is also known as learning protocols. Martin Berkhan popularized this fasting method.
During this window of eating, it is essential to eat healthy foods. If you’re a junk food eater, then this method won’t work.
You can have water or zero-calorie food. For beginners, this kind can be difficult.
For example, if you eat your dinner at 9 pm and then eat at noon the next day, you’re fasting for 16 hours.
In this fasting method, you have to normally eat for five days a week and restrict your calories to 500-600 for two days a week. It is also known as a fast diet. For women, it’s 500 calories and 600 for men that are recommended on fasting days.
Weight loss on an empty stomach
Having an empty stomach can be good and evil, but it can be good if a person wants to lose weight. Like if you are running on an empty stomach, there are more chances as it burns fat. It also reduces your aerobic endurance.
There are drawbacks also like reduced training intensity, muscle loss, injury risk, and ineffective for long-term weight loss.
Plant-based foods are high in satiating foods(those with fiber, protein, water, and low energy density) but make sure you drink a lot of water. A vegan diet is also known as a plant-based diet. All vegetarian diets are included in it, as you can see by the name itself. You can eat fruits, vegetables, and beans but deduct meats, dairy products, and eggs. It also improves fertility parameters and reduces the risk of diabetes.
A person can eat vegetables like kale, asparagus, spinach, swiss chard, potatoes, bell peppers, collard greens, and fruits like avocado, blueberries, grapes, watermelon, grapes, apples, grapefruit, banana, and oranges. Whole grains like quinoa, farro, brown rice, whole-wheat bread, and whole-wheat pasta. Nuts such as peanuts, almonds, and cashew all count. Beans, lentils, coffee, tea, including green lavender or ginger.
When a person has eaten his last meal, the insulin level is low and at the baseline level. It is after. 3-4 hours after a meal.
A vegan diet is immensely popularised. In this diet, there are many health benefits. A vegan diet deducts all kinds of meats, dairy products, and even eggs. This kind of diet includes whole food vegan diet, 80/10/10, raw food vegan diet, the starch solution, and thrive diet. Many people are following this diet as it is ethical and for health and environmental reasons. A vegan diet naturally helps in losing weight; it also helps improve the level of blood sugar and lower the two types of diabetes risk, hells in heart health. It is also helpful in reducing other diseases like cancer, kidney function.
People should eat tofu, tempeh, seitan, legumes, nuts, nut butter, seeds, plant milk with calcium-fortified yogurts, nutritional yeast, fruits, and vegetables.
Long term diet can be risky.
Long-term diet or fasting can be risky for many people. It can have side effects like dizziness, muscle aches, fatigue, and weakness. It can also result in deficiencies in vitamins and minerals, diarrhea, and muscle breakdown.
We can say that following a vegan diet and fasting can be very beneficial by reading the above. Still, if done in the long run, it can be harmful to health as it has many kinds of health deficiencies, including vitamins and minerals. But if a person wants to lose weight without exercising, intermittent fasting is an excellent way of doing it.