Weight gain can lead to many diseases, such as diabetes, high blood pressure, heart disease and liver disease. In this case, weight gain needs to be controlled in time. For this, the option of intermittent fasting can also work in addition to methods such as exercise, dieting, etc. This is one of the most popular weight loss trends right now. It can be tried in different ways. But is intermittent fasting really an effective solution for weight loss? Let’s check.
Intermittent fasting is a fasting method for a healthy lifestyle. This is an eating pattern other than dieting. There are fixed fasting times. People can start intermittent fasting at a fixed time according to their convenience.
In this regard, focus more on the timing of eating and the duration of the fast than what should be eaten. When it comes to the benefits of intermittent fasting, it is largely beneficial to health. It helps reduce weight and inflammation as well as prevent many other health problems.
7 Ways to Practice Intermittent Fasting
1. 16/8 intermittent tightening
This is the most popular type of intermittent fasting. In this case, fast for 16 hours and eat for 8 hours. This type of intermittent fasting is also known as an 8-hour diet or time-restricted eating.
2. Fasting every other day
This includes fasting every other day, rather than continuously, so you can learn to adjust your body to accommodate different caloric supplies. With this, some people choose fixed times to fast based on their time.
3. 24 hours fast
In this case, a person can fast for 24 hours 1 or 2 days a week. One’s best to choose the date according to one’s schedule and convenience, and then quickly. Some people now choose to fast for 24 hours on weekends when they need less energy. Some even extend it to 36 hours.
4 Fasting during Ramadan
Fasting during Ramadan also falls under the category of intermittent fasting. In this case, eat light food before sunrise and more food after sunset. Therefore, the eating and fasting period in Ramadan is about 12 hours.
5 Avoid one meal at a time
In this type of intermittent fasting, people must skip meals. For example, breakfast can be skipped for lunch and dinner, or dinner can be eaten directly after breakfast.
6 Never eat
If a person finds it difficult to fast continuously, fast one day of the week or skip a meal throughout the day. It all happens according to human convenience. This can be a great way to start long-term intermittent fasting.
7 Warrior Diet
In this type of fast, a person is advised to eat bland foods during the day and more foods at night, which also includes protein-rich foods. In addition to this, exercise during fasting is also required.
But does intermittent fasting really help with weight loss?
According to a study published on the NCBI (National Center for Biotechnology Information) website, intermittent fasting may be effective for short-term weight loss in normal-weight, overweight, and obese individuals. But its far-reaching impact remains to be seen.
In addition to this, the effects of intermittent fasting have been found to be beneficial in animal studies. For now, more accurate scientific evidence is still needed to prove this, but a person can maintain their health and maintain a balanced weight through intermittent fasting.
Not only is this type of fasting effective in maintaining weight balance, but its benefits can help maintain heart health. It may also be a better option for detoxing the body. When you abstain from all types of solid foods for a period of time.