Intermittent Fasting : What is intermittent fasting and their benefits and side effects | fitROSKY

In this article you will get to know about "what is intermittent fasting and their benefits and side effects".

Intermittent fasting is one of the most popular trends of health and fitness. 

Intermittent fasting may help in weight loss, live longer, improve metabolism according to studies. 

 

What is Intermittent Fasting ?

Intermittent fasting is not a diet it is a pattern of eating in which individual has allow himself/herself to eat only during specific time of period per day.

Intermittent fasting is not depend on what you eat, but it is depend on when you eat them. 

There is very popular intermittent fasting method 16:8 or 16/8 in which individual has to keep fasting for 16 hours and has to eat to an 8 hour of eating window.

During fasting time you are not allowed to eat anything but you can drink water and non-caloric beverages. 

The one who is beginner or who tend to follow this intermittent fasting can eat low calorie food during fasting time but once they used to intermittent fasting can stop eating during fasting time. 

Types of intermittent fasting

• Eat-stop-eat - Skip your dinner once or twice a week. 
• 5 : 2- Eat only 500-600 calories, twice a week
• The 16/8- Keep fast for 16 hours a day and eat from 8 hours of eating window. 
• The 12/12-  Keep fast for 12 hours a day and eat from 12 hours of eating window.

 

Maintain Intermittent fasting 

It could be tough or challenging to beginner or sometime to experienced to following intermittent fasting.

Here we are sharing some tips which will make it easier to you to follow intermittent fasting :

• Drink plenty of water during fasting time or can drink non-calorie beverages, it may give you feeling of fullness and prevents from food craving. 
• Avoid extreme workout when you follow intermittent fasting cause it may increase your appetite. 
• During window of eating eat only nutrient dense food, food which are rich source of protein, fiber and minerals.

 

Benefits of Intermittent Fasting

1. Helps in weight loss

Most of the people in the world are used to follow intermittent fasting for weight loss.

Individual has to eat less calories during the time of intermittent and fasting and burn more calories which results in weight loss and it also increases the metabolic rate.  

2. It may reduce the risk the risk of Type 2 diabetes. 

Intermittent fasting may help to reduce insulin resistance and lower the blood sugar level and protect from type 2 diabetes. 

3. Good for heart health

Intermittent fasting may help to reduce blood sugar level, blood pressure, triglycerides and Low Density Lipoprotein level in blood. 

4. It may reduced inflammation 

 

There are not much information on reducing of inflammation by intermittent fasting but some animal studies have been shown that Intermittent fasting can reduce the inflammation level. 

 

 

Possible side effects of Intermittent fasting

• It may increase the appetite
• Food craving
• May feel Lightheadedness
• Mood changes
• Feeling of low energy
• Bad breath
• May cause dehydration