Intermittent fasting -Beginner's guide

Intermittent Fasting (IF) has newly become a health and fitness trend. It is not only a diet but slowly becoming a lifestyle.

Many people use this method to lose their belly fat, improve their health structure.

Intermittent Fasting also helps to improve blood pressure, cholesterol, and blood sugars. 

so, here is supreme intermittent fasting- a beginner's guide.

WHAT IS INTERMITTENT FASTING (IF)

Intermittent Fasting (IF) is a diet that puts a lot of importance on your meal timings. 

Intermittent Fasting (IF) is all about creating a fasting period where there is nothing that goes inside your body except green tea or black coffee without any sugar.

Basically, it’s not a diet in the conventional sense but more accurately described as an eating pattern.

(IF) affects your hormonal system in such a good way.

fasting is also popular in many religions such as Hinduism, Christianity, Jainism, Islam, etc.

TYPE OF INTERMITTENT FASTING

There are many types of intermittent fasting all of them are about creating a fasting period where there is nothing or very little amount of food that goes inside your body.

Some of  the most popular intermittent fasting patterns are:

16/8 METHOD

Time-restricted feeding (TRF) involves eating only for a certain number of hours each day. A common form of TRF involves fasting for 16 hours each day and only eating during the remaining 8 hours, typically on the same schedule each day.

COMPLETE ALTERNATE DAY FASTING

This pattern involves alternate fasting days(no energy-containing foods or beverages consumed) with eating days (energy-containing foods or beverages consumed).

MODIFIED FASTING REGIMENS

Allow consumption of 20-25% energy needs on a scheduled fasting day.

The basis of the 5:2 diet, which involves severe energy restriction for 2 non-consecutive days per week and adds eating for the other 5 days.

A more lax regime would be twelve hours of fasting and a twelve-hour eating window, or a stricter form would be to eat one meal per day, which would involve around 23 hours of fasting per day.

so these are some patterns of intermittent fasting.

BENEFITS OF INTERMITTENT FASTING (IF)

WEIGHT LOSS

Intermittent fasting is one of the most powerful tools for weight loss most people adopt this eating pattern just to reduce belly fat.

It increases the release of the fat-burning hormone norepinephrine (noradrenaline).

HGH PROMOTION

Intermittent fasting is really helpful in terms of human growth hormone because it gives a drastic increase in HGH. 

This change is really helpful for muscle growth and fat loss. 

INSULIN RESISTANCE

Intermittent fasting improves insulin sensitivity and levels of insulin drop automatically which makes stored body fat more accessible which means it converts body fat into energy.

INCREASE LIFE SPAN

Intermittent fasting leads to an increase in the life span.Studies showed that fasted rats lived 36–83% longer.

IMPROVES BRAIN HEALTH

Intermittent fasting increases the brain hormone BDNF and may aid the growth of new nerve cells. 

It may also protect against Alzheimer’s disease.

All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if you’re healthy and well-nourished overall.

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