One of the latest diet plan trends that has gained quite the popularity is Intermittent Fasting. But before jumping into any new habit or practice, one must be aware of all the advantages and effects of said practice. Instead of blindly starting something proper research about one’s body is necessary.
Therefore, one must start from the basics…
What is Intermittent Fasting?
|
Intermittent Fasting is a loop method of having food at a certain time of the day and going on a fast for the rest. This method is quite popular for weight loss and a healthier way to stay habitual with your daily consumption of food. Yet there is always a chance to do it wrong, and that is why it is important to know the right way to fast. |
Here are five health benefits and some risks of intermittent fasting that make it clear for you to ensure a better dietary routine:
Weight Loss:
The main science behind intermittent fasting inducing weight loss is that it restricts the time window for eating which leads to the reduction of calorie intake by the body. As the calorie intake decreases, it prompts the body to burn the stored fat for the production of energy. This induces fat loss.
Additionally, it also paces the metabolic rate by this restriction of calories, and also by inducing hormones that cut fat. Hormones like insulin, and norepinephrine result in an influx fat-breaking mechanism. That is why intermittent fasting is often advisable for overweight or obese people.
Promotes the longevity of a good heart:
As mentioned earlier, intermittent fasting promotes weight loss. This results in a significant change and hence reduces the visceral fat. Visceral fat is quite harmful to heart health. As the visceral fat lowers, the chances of the heart being healthier become higher. Along with that, intermittent fasting keeps the blood sugar regulation in check which enables lowering the risk of type 2 diabetes.
Decreases the risk of Tissue-related diseases:
Intermittent fasting induces a mechanism in our body called autophagy— Autophagy is our body’s way of recycling cells. As the calorie level depletes, it also facilitates a drop in glucose levels, hence inducing this mechanism. The process of dismembering and “reupholstering” in the continuum results in better tissue health.
Hence, significantly lowering the chances of diseases like Rheumatoid Arthritis, Sclerosis, and even inflammation.
Reduce Excessive Water Retention:
Normally, whenever we feel bloated or lethargic after a heavy meal, it is mostly due to the body’s water retention. This is due to the body’s inability to maintain the balance in bodily fluids.
This can be prevented and even cured with intermittent fasting. As we fast, our body starts to lose fluids first. It also improves insulin levels, which regulate sodium and water balance properly.
Regulates Gut Health:
Intermittent Fasting allows the digestive tract to rest in between meals. This helps decrease the inflammation and improve the gut barrier function. As it also induces autophagy, this results in the elimination of pathogens in the gut lining, hence improving microbial activity. Due to increased metabolism, the bowel movements of one's body get regular and the gut mechanism becomes healthier.
However, there are a few risks to intermittent fasting as well.
Deficiency in Nutrients:
Intermittent Fasting may lead to inadequate intake of important vitamins, minerals, and other macro-nutrients. With a limited window of food intake, the intake of essential nutrients also decreases. That is why intermittent fasting is not advisable for people having a deficiency of certain nutrients. Hence, one should ensure to consume well-rounded meals and fulfill their protein, vitamin, and other nutrient intake every day.
Muscular Loss:
As the food intake minimizes the protein intake, it may result in inadequate support to muscle maintenance in the body and also slow down muscle repair. A decrease in muscular mass, results in a loss of strength and the capacity for functionality.
Poor Concentration:
Intermittent fasting may lead to a lack of focus leading to poor concentration. As we fast, the brain may not receive a consistent amount of glucose. This might lead to lowered mental attentiveness and difficulty in concentrating. Hunger and low blood sugar levels during fasting periods can lead to irritation, exhaustion, and difficulty concentrating. That is why people shouldn't start intermittent fasting immediately.
Read more on a healthy diet.
To prevent these risks, here are three tips that one must keep in mind when one starts fasting.
1)Consult your nutritionist or any health professional regarding your health profile.
2)Start the process Gradually and at your own pace.
3)Focus on getting well-balanced meals daily.