Intermittent fasting: a multi-benefit diet

This Diet has many health benefits for the body, and it has many different methods that you can choose what suits you, so what is this diet? What are its many benefits for your health?

Several studies have shown the benefits of fasting in its recognized religious sense, and this is what made some nutritionists inspire a new diet that adopts the principle of fasting, but in a slightly different way.

 

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What is the intermittent fasting diet?

Intermittent fasting is a diet that mainly depends on abstaining from eating for certain hours during the day or for certain days during the week, and it has several forms and methods.

The most common form of intermittent fasting is to eat food only during an 8-hour period of the day, and to abstain from it during the next 16 hours of the rest of the day, which is known as the 16: 8 diet.
It is possible to do intermittent fasting of the 16: 8 type, either daily, day after day, or only during certain days of the week.

Intermittent fasting is one of the easy-to-follow and effective diets, especially as it does not include many rules or food deprivation.

The benefits of intermittent fasting

Studies have shown that intermittent fasting, especially of the 16: 8 type, is associated with many health and aesthetic benefits, the most important of which are:

1- Losing excess weight

This diet helps to reduce the amount of food eaten during the day and thus reduce the calories entering the body, and intermittent fasting helps improve metabolism and burn body fat.

2- Slow down aging

Some studies have found that intermittent fasting can significantly delay body aging and the manifestations of aging.

3- Improve blood sugar levels

This Diet helps improve insulin and blood sugar levels, and reduces the chances of developing diabetes.

Intermittent fasting methods

It is possible to do intermittent fasting by following more than one method, and these are the most common methods of intermittent fasting:

1- Fasting for 12 hours a day

This method is considered one of the very suitable methods for beginners in particular, as this method of fasting depends on abstaining from solid food for 12 consecutive hours of your choice, and eating healthy food during the remaining 12 hours.

Here, intermittent fasting helps convert stored body fats into energy, which leads to weight loss.

2- Fasting for a full day per week

This type of fasting is based on abstaining from eating completely for 1-2 days a week (i.e. 24 continuous hours at a time), with only liquids being consumed during the fasting period, such as water, coffee and tea without sugar.

But it must be noted that this form of intermittent fasting may involve some risks and annoying symptoms, such as fatigue and headache, especially in the early periods of its observance, which may become less severe as the body gets used to this pattern of intermittent fasting.

Beginners also prefer to resort to fewer hours before reaching the full 24 hours, to gradually accustom the body.

3- Fasting day after day

This method depends on fasting one day and eating normally the next day and so on, and here a person may choose one of the following methods:

Avoid eating any solid foods on the fasting day.
Or eat a maximum of 500 calories per day.
Some studies have shown that intermittent fasting with this method may significantly aid in weight loss and improve heart and circulatory system health, especially in obese people.

This type of intermittent fasting is not preferred by beginners or those with certain medical conditions.

4- Fasting for 16 hours

explained in detail in the introduction to the article, and it is called the 16: 8 diet

This type of intermittent fasting in particular may help fight many diseases, especially: obesity, diabetes, liver disease, and various infections.

5- Fasting for two days a week

5: 2 helps reduce the amount of calories consumed per week, especially during fasting days, and usually:

Men on this type of intermittent fasting only get 600 calories during the fasting day.
Women get 500 calories during the fasting day.

6- Skipping meals

In this type , you only have to eat twice or once in a day but make sure that meals you eaten are healthy

This type of intermittent fasting may suit many groups, cause you only eat when u are hungry and u don’t eat when u are not hungry

7- Military style

This type of intermittent fasting is hardest one ,  eating very small amountsof food ( only fruits and vegetables )  in exchange of a large meal

The main night meal should contain adequate and balanced amounts of carbohydrates, proteins and other important nutrients.

But it is worth noting here that the dangers of this type of intermittent fasting are numerous, as the body may not get enough dietary fiber and some important elements, which leads to raising the chances of cancer and reduces the body’s immunity.

The dangers of This Diet

these are the most important of them:

Various digestive problems and disorders.
Weight gain resulting from overeating outside fasting hours.
Side effects  to intermittent fasting, : fatigue, general weakness.
Intermittent fasting may negatively affect fertility in women.

General tips for successful  fasting

To lose weight you must read this Tips

Take a break whenever the body needs to do so, and avoid vigorous activities during the fasting period.
Including grainy food in the rations scheduled outside fasting hours, even in small quantities, to avoid any excess or deprivation.
Using some healthy food flavorings in abundance, , especially garlic, vinegar and various healthy herbs.
Choose healthy foods that are low in calories and large in size, such as popcorn and melon.
Get adequate amounts of water all the time and drink hot herbal sugar-free drinks during the fasting period.