Intermittent Fasting–is It Right for You?
Intermittent fasting as a means of weight loss and improving overall health has become a popular practice. The diet involves eating only during specific times and fasting for longer periods between meals. Is intermittent fasting right for you? Understanding fasting and an evaluation of your current state of health can help you know. Some benefits of intermittent fasting Reduces inflammatory reactions in the body. Reduces blood sugar levels in Type 2 diabetes. Lowers blood pressure, cholesterol, and triglycerides. Assists weight loss. Anti-aging. Improves recovery from acute disseminated encephalomyelitis. Improves immune rheumatic diseases, such as asthma, multiple sclerosis, and polyarthritis. Improves side effects of chemotherapy, prevents cancer, and improves survival rates for certain cancers. Enhances the quality of sleep, skin condition, temper, and digestive function. Lowers satiety and hunger. Reduces the risk of tumors and inhibits tumor growth. During fasting, the body’s function changes from “production mode” to “survival mode,” burning sugar and fat stores. Fasting detoxifies the body, promotes clarity of mind, and boosts energy levels. In ancient times, human beings hunted and gathered wild fruits and vegetables. Without continual food supplies, they were often in a state of fasting. The development of agriculture and animal husbandry created a stable food supply and the evolution of the three-meals-a-day concept. Who should avoid fasting? Intermittent fasting is not recommended for: Children. Underweight or weak people. Pregnant or lactating women. People with conditions such as anorexia, and bulimia. People with stomach problems, hyperacidity, and cholecystitis People with diabetes or low sugar blood. People with hyperlipidemia, kidney disease, or gout should not do long-term fasting. Introduce fasting gradually After 12 hours of fasting, blood ketone levels will gradually rise, and the body will start burning fat. Modern people are well-fed and seldom suffer from hunger—thus a good choice for them is “intermittent fasting,” also known as “light fasting.” Light fasting means choosing a fixed period of the day to not eat and only drink water, or non-caloric beverages such as plain coffee or tea. The practice of fasting should be introduced gradually and take into consideration your current state of health, your workload, how much time you have to rest, social commitments, etc. Adapt fasting as a lifestyle step by step—if hunger causes adverse effects, shift the number of hours not eating to fewer, and gradually increase as the body adjusts. Light fasting should not cause muscle loss—if it does there may be insufficient protein intake. Replenishing premium protein and moderate exercise can ensure no muscle loss during fasting. The discomforts of fasting Fasting usually does not cause major discomfort. However, some of the following may be experienced: Feeling cold or chilled. As fat is burned in the body thyroid function may drop temporarily causing cold hands and feet. Mood swings may occur as a symptom of low blood sugar and are usually temporary. Headache. Transitioning from burning sugar to burning fat may cause a temporary headache. Burning sensation in the stomach. If the accumulation of stomach acid causes too much discomfort you can eat something to slow down the fasting pace. Nausea. Usually, the symptoms of nausea will ease naturally. Dizziness. Be sure to sit down, and consider eating a bit if it persists. Hair loss or fatigue. Be sure that when you are in times of eating that your diet is balanced and healthy to meet all the nutritional needs of the body . In short, if the symptoms are not serious, they will usually improve within a few days—but you should stop fasting if the symptoms are not relieved.
Intermittent fasting as a means of weight loss and improving overall health has become a popular practice. The diet involves eating only during specific times and fasting for longer periods between meals. Is intermittent fasting right for you? Understanding fasting and an evaluation of your current state of health can help you know.
Some benefits of intermittent fasting
- Reduces inflammatory reactions in the body.
- Reduces blood sugar levels in Type 2 diabetes.
- Lowers blood pressure, cholesterol, and triglycerides.
- Assists weight loss.
- Anti-aging.
- Improves recovery from acute disseminated encephalomyelitis.
- Improves immune rheumatic diseases, such as asthma, multiple sclerosis, and polyarthritis.
- Improves side effects of chemotherapy, prevents cancer, and improves survival rates for certain cancers.
- Enhances the quality of sleep, skin condition, temper, and digestive function.
- Lowers satiety and hunger.
- Reduces the risk of tumors and inhibits tumor growth.
During fasting, the body’s function changes from “production mode” to “survival mode,” burning sugar and fat stores. Fasting detoxifies the body, promotes clarity of mind, and boosts energy levels.
In ancient times, human beings hunted and gathered wild fruits and vegetables. Without continual food supplies, they were often in a state of fasting. The development of agriculture and animal husbandry created a stable food supply and the evolution of the three-meals-a-day concept.
Who should avoid fasting?
Intermittent fasting is not recommended for:
- Children.
- Underweight or weak people.
- Pregnant or lactating women.
- People with conditions such as anorexia, and bulimia.
- People with stomach problems, hyperacidity, and cholecystitis
- People with diabetes or low sugar blood.
- People with hyperlipidemia, kidney disease, or gout should not do long-term fasting.
Introduce fasting gradually
After 12 hours of fasting, blood ketone levels will gradually rise, and the body will start burning fat. Modern people are well-fed and seldom suffer from hunger—thus a good choice for them is “intermittent fasting,” also known as “light fasting.” Light fasting means choosing a fixed period of the day to not eat and only drink water, or non-caloric beverages such as plain coffee or tea.
The practice of fasting should be introduced gradually and take into consideration your current state of health, your workload, how much time you have to rest, social commitments, etc. Adapt fasting as a lifestyle step by step—if hunger causes adverse effects, shift the number of hours not eating to fewer, and gradually increase as the body adjusts.
Light fasting should not cause muscle loss—if it does there may be insufficient protein intake. Replenishing premium protein and moderate exercise can ensure no muscle loss during fasting.
The discomforts of fasting
Fasting usually does not cause major discomfort. However, some of the following may be experienced:
- Feeling cold or chilled. As fat is burned in the body thyroid function may drop temporarily causing cold hands and feet.
- Mood swings may occur as a symptom of low blood sugar and are usually temporary.
- Headache. Transitioning from burning sugar to burning fat may cause a temporary headache.
- Burning sensation in the stomach. If the accumulation of stomach acid causes too much discomfort you can eat something to slow down the fasting pace.
- Nausea. Usually, the symptoms of nausea will ease naturally.
- Dizziness. Be sure to sit down, and consider eating a bit if it persists.
- Hair loss or fatigue. Be sure that when you are in times of eating that your diet is balanced and healthy to meet all the nutritional needs of the body .
In short, if the symptoms are not serious, they will usually improve within a few days—but you should stop fasting if the symptoms are not relieved.