It consists of alternating fasting and eating cycles.
Many studies show that it can lead to weight loss [1] to improve metabolic health, protect against disease and can help you to live longer ( 1 , 2 ).
This article explains that intermittent fasting is, and why you should care.
What is intermittent fasting?
Intermittent fasting is an eating behavior, where the cycle between periods of feeding and fasting.
It says nothing about where food [2] room, but if you should eat.
There are several methods of intermittent fasting, all who share the day or week of lunchtime and fasts.
Most people already "almost" every day while they sleep. Intermittent fasting can be like this rapidly growing a little longer so simple.
You can that skipping breakfast do, eat their first meal at noon and last meal 20 hours.
Then you are technically fasting for 16 hours every day, and limit your diet to a windows 8 hours. This is the most popular form of intermittent fasting, known as 16/8 process.
Despite what you might think, intermittent fasting is actually very easy to do. Many people say they feel better and have more energy during fasting.
Hunger is not as big a problem as a rule, but can be a problem at first, while your body is used to not eating for a long time.
No food is allowed during Lent, but you can drink the water [3] , coffee [4] , the tea [5] and other high-calorie drinks.
Some forms of intermittent fasting allows small amounts of low-calorie foods during Lent.
The allowances typically during fasting, unless allowed calories in them.
[6]
Conclusion: Intermittent Fasting (or "YES") is a supply model, where the cycle between periods of feeding and fasting. There is a tendency in health and fitness very popular way looking to save.
Why fast?
People have been fasting [7] for thousands of years.
Sometimes it is done out of necessity, as there is simply no food available.
In other cases, it is performed for religious reasons. Different religions, including Christianity and Buddhism, some form of fasting.
Humans and other animals often instinctively fast when they are sick.
Obviously, there is nothing "unnatural" in fasting and our bodies are well equipped to deal with not eating for long periods.
All types of processes in the body change, if we do not do for a while to eat so our bodies to thrive in times of famine. It has with hormones, genes and important cellular repair process (do 3 ).
When fasting, is in a significant reduction in blood sugar and insulin, as well as a dramatic increase in human growth hormone (get 4 , 5 ).
Many people make the intermittent fasting to lose weight, because it is a very simple and effective way to restrict calories and burn fat (so 6 , 7 , 8 ).
Others do it for metabolic health benefits, there are several risk factors and markers of health (various improvement a ).
There is also evidence that intermittent fasting can help you to live longer. Show rodent studies have shown that the life as effectively as caloric restriction (extend 9 , 10 ).
Some studies also show that it may help protect against diseases, including heart disease, type 2 diabetes, cancer, Alzheimer's disease and other ( 11 , 12 ).
Others are simply like the convenience of intermittent fasting.
It is a "life hack" makes your life easier effectively while improving your health at the same time. The less food you need to plan that your life easier.
No need 3-4 (involved with setup and cleanup) times daily + food also saves time. Many of them.
Conclusion: People are very suitable occasionally fasting. Modern research shows that the benefits for weight loss has, metabolic health, prevent disease, and can even help you live longer.
Types of intermittent fasting
Intermittent fasting has emerged very fashionable in recent years, and various types / methods.
Some of the most popular:
- The 16/8 Method: fast for 16 hours per day, for example, by eating between noon and 20 hours.
- Eat-Stop-Eat: Once or twice a week have, the next day (24 hours almost) nothing to eat dinner from one day to dinner.
- The 5: 2 Diet: For two days a week, eat only about 500-600 calories.
Then there are many other variations.
Personally I'm a fan of 16/8 method (Martin Berkhan of popularized LeanGains [8] ), I think it is the simplest and easiest to keep.
In fact, I eat quite naturally in this way. Normally I'm not very hungry in the morning, and do not feel forced to eat until about 13 hours.
Then I eat my last meal somewhere between 6-9 clock, so I find myself instinctively fasting for 16 to 19 hours a day.
Conclusion: There are many different methods of intermittent fasting. The most popular are the method 16/8, Eat-Stop-Eat and 5: 2 diet.
Top news
As long as you keep healthy foods [9] , in order to limit the window to your diet and fasting occasionally you may have some very impressive health benefits.
It is an effective way to lose weight and improve metabolic health, while simplifying your life together.
This article is part of a series of intermittent fasting. Keep published more.
Credentials
- ^ weight loss (authoritynutrition.com)
- ^ Food (authoritynutrition.com)
- ^ Water (authoritynutrition.com)
- ^ coffee (authoritynutrition.com)
- ^ tea (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ fasting (en.wikipedia.org)
- ^ LeanGains (www.leangains.com)
- ^ healthy foods (authoritynutrition.com)
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