Intermittent fasting has quickly become one of the world’s hottest weight loss trends. Not just another diet plan, it is instead an ongoing lifestyle regimen with lasting health effects.

Intermittent fasting (IF) has been proven to reduce inflammation levels in the blood, decreasing heart diseases and stroke risks. Therefore, eating nutritiously dense food during feeding periods is crucial.

What is Intermittent Fasting?

Intermittent fasting refers to any diet which cycles between eating and not-eating for an extended period. Also referred to as an alternate-day or periodic fasting diet, intermittent fasting can be used both to lose weight or improve overall health. There are various types of intermittent fasting diets; most popularly the 16/8 meal timing method or Leangains Diet, in which participants eat an eight hour window per day before sipping water, broth, black coffee or green tea during the remaining sixteen hours.

Other methods for practicing intermittent fasting (IF) include the 5:2 approach, where people consume very few calories on two days each week before transitioning back to regular-calorie meals the rest of the time; and Eat-Stop-Eat’s method, in which individuals fast for 24 hours at least twice each week. Unfortunately, neither diet is advised for children, pregnant women, or those who have had history of disordered eating patterns.

How to do Intermittent Fasting

Intermittent fasting has become increasingly popular as part of a healthy eating regimen, alongside keto and gluten-free. It is generally safe and, with proper consultation with your physician beforehand, can fit easily into your current lifestyle diet plan.

Intermittent fasting differs from many diets in that it focuses more on when rather than what to eat, such as with 16/8. You have multiple eating schedules to choose from such as eating in an eight-hour window and then fasting for 16 of those hours each day.

Another popular eating plan is the 5:2 plan, wherein you eat normally five days out of seven while restricting calories on two. Whatever eating schedule you select, it is crucial that during your eating window nutrient-rich foods are prioritized over ultraprocessed ones for maximum effectiveness of intermittent fasting (IF). Evolve Daily provides plenty of different strategies and approaches for adding intermittent fasting into everyday life.

Benefits of Intermittent Fasting

Intermittent fasting has proven effective at helping individuals shed excess weight, reduce blood sugar and cholesterol levels, improve cognitive abilities and lower the risk of neurodegenerative disorders like Alzheimer’s. Furthermore, intermittent fasting may increase levels of brain-derived neurotrophic factor which contributes to improving cognitive abilities while decreasing risks related to neurodegenerative disease such as Alzheimer’s.

Studies show that intermittent fasting can improve several body functions, including insulin sensitivity and immune function. Furthermore, intermittent fasting may also help prevent heart disease by decreasing bad cholesterol levels, triglycerides, inflammation and insulin resistance; it could even promote longevity by decreasing bad cholesterol levels, triglycerides, inflammation and insulin resistance.

Intermittent fasting should only be undertaken under medical guidance, particularly if you have chronic health conditions or are taking medication. Fasting can alter thyroid hormones, potentially being harmful for those suffering from thyroid disorders; pregnant and breastfeeding mothers are advised not to practice intermittent fasting; similarly it could disrupt menstrual cycles and impair fertility in those hoping to conceive.

Tips for Intermittent Fasting

Intermittent fasting has quickly become an increasingly popular diet trend, citing weight loss, preventing chronic disease and controlling blood sugar as some of its many potential advantages. Before diving in however, some key points should be kept in mind before trying intermittent fasting for yourself.

Staying hydrated when fasting is essential, as is selecting foods with nutritional and filling properties. Aim for meals rich in fruits and vegetables, whole grains, lean proteins and non-fat or low-fat dairy products while limiting processed food that contain added sugars.

Intermittent fasting may be beneficial to some, but not for everyone. Consult a dietitian before trying intermittent fasting; otherwise it could worsen an unhealthy relationship with food and lead to dangerous drops in blood sugar. Furthermore, intermittent fasting should not be tried by individuals suffering from eating disorders as this could further exacerbate any unhealthy relationships they already have.