Intermittent Fasting (IF) | FoodiBase

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Intermittent Fasting (IF)

Intermittent Fasting (IF)

What is Intermittent Fasting (IF)?

Fasting has been an orthodox and religious practice throughout the human evolution. Ancient humans did not have regular access to food supply vendors such as supermarkets. And neither did they have access to the luxury of refrigeration. Moreover, food was never available all year round and due to this, there were many weeks that they never had food to eat.

As a result of this, human evolved to be able to function without regular consumption of food. This evolution extended to longer periods of time. In other words, humans were able to survive without food for many days or weeks.

Intermittent fasting (IF) is a healthy eating arrangement that sequences between eating and the periods of fasting. Unlike other eating patterns and fasting diets, the intermittent fasting does not specify or mention what should or should not be consumed during the fasting period. On the contrary, it does lay emphasis on when (what time and after what time period) should food be consumed.

Therefore, it is not a diet or a traditional fast whereas it is simply an eating pattern or behaviour that tends to help rejuvenate your body.

What are the different kinds of Intermittent Fasting (IF)?

There are many ways of adopting the IF, all of which involves splitting the day or week into (a) eating periods and (b) fasting periods.

The most effective and popular methods are as follows:

  • The 16/8 method – This method involves fasting for 14 to 16 hours every day and restricting your daily eating window to only 8 to 10 hours. Within this eating window, you can fit in 2 to 3 or more meals. But the critical aspect is to ensure that your body fasts for at least 14 to 16 hours.
  • The 5:2 diet – This IF method includes eating normal food for 5 days in the week. And consuming only 500 to 600 calories on the other 2 days of the week. This may be one of the simplest fasting diets yet the most effective. It is highly recommended that women consume 500 calories on fasting days whereas men consume 600 calories.
  • Eat-Stop-Eat – This method of intermittent fasting involves a 24 hour fast, either one day of the week or for any two days of the week. You can either fast from breakfast to breakfast or from lunch to lunch. The impact is the same. In simple words, if you eat breakfast at 8 am today, do not eat anything else till 8 am tomorrow. This fasting period is 24 hours.
  • Alternate day fasting – means fasting every other day. In this method, you can eat normal diets at normal meal timings today. But you go on a full meal fast for the entire of tomorrow. However, during the fasting period, you can ONLY consume water.
  • The warrior diet – This involves eating small quantities of raw fruits and vegetables during the day and eating 1 heavy meal at night. However, consuming a heavy meal at night is not highly recommended but this method of IF seems to have a great positive impact on the body.

How does the Intermittent Fasting (IF) impact the body?

When your system fasts, many things happen in your body, e it on a cellular level or on a molecular level. Here is a list of wonders that your body experiences when you are following the intermittent fasting.

  • The levels of growth hormone in your body skyrockets and increases by over 5 folds.
  • Insulin sensitivity increases in your body and the levels of insulin drops drastically. This means that your stored body fat is a lot more accessible and you are no longer nearing the risk of diabetes.
  • Your cell initiates cellular repair processes and flushes out the old and dead cells. This means that your body heals quicker and better.
  • Gene expressions change which means that the gene functions change with regard to longevity and protection. You will be safe against diseases, ailments and also have a great chance of living longer.
  • It is an incredibly easy tool for weight loss.
  • Intermittent fasting prevents cancer.
  • This fasting increases the quality of the increased brain hormone production.
  •  

Is Intermittent Fasting (IF) safe?

Yes, intermittent fasting is extremely safe! It is presently one of the most popular health diets (apart from keto diets). It is the best and the healthiest form of health fasting. This fasting helps in weight loss and improves the overall functioning of the body organs as well.

Being scientifically proven, the intermittent fasting is yet the safest method of fasting that shows significant development within the body over time. Researches and study show that the diligent following of the IF can have powerful impacts on your body and your brain.

However, intermittent fasting is not for everyone. If you happen to be underweight or have a history of eating disorders, then it is best to consult a specialist before going ahead with this. And women are best recommended to go easy on this fasting method. Since women are prone to many deficiencies, it is best to take the IF easy and consult a physician before going ahead with it.

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