Intermittent fasting a FAD or valid weight-loss solution? Intermittent fasting a FAD or valid weight-loss solution?

Intermittent fasting: Fad or valid weight-loss solution?

Intermittent fasting has become a popular diet trend that stays here. People often choose to abstain from food or beverages other than water for a certain period, either for religious reasons or to lose weight. While it can be a helpful tool in weight loss, skipping meals can also be a good idea if done correctly or too often.

What are the health benefits of intermittent fasting?

Intermittent fasting can be approached in three ways:

  • Alternate-day fasting

Every other day, adhere to a regular, healthy diet, and the following day, fast or have a meal that is 500 calories or less.

  • 5-2 fasting

Consume a balanced diet five days a week and abstain from food twice weekly.

  • Daily time-restricted fasting

Abstain from eating in the morning, and consume your meals in 8 hours, beginning from 11 a.m. and ending by 7 p.m.

Benefits of intermittent fasting

There has been recent evidence that intermittent fasting can be beneficial for weight loss. This type of fasting involves alternating periods of eating and not eating and may offer health benefits in the short term.

When the body is deprived of glucose, it breaks down stored fat instead and produces ketones. This process, known as ketosis, can be achieved through fasting for short periods. A decrease in calorie consumption, coupled with ketosis, can lead to weight loss. Studies suggest alternate-day fasting is as effective as a conventional low-calorie diet for weight loss.

Research suggests that fasting can have a positive impact on metabolic processes and inflammation in the body. Blood sugar regulation and physical stress response may be improved, which can help reduce inflammation-related conditions such as arthritis, asthma, and multiple sclerosis.

Because there has been limited long-term research on intermittent fasting, the potential long-term health benefits or risks still need to be discovered.

Side effects of intermittent fasting

While intermittent fasting can have unpleasant side effects such as hunger, fatigue, insomnia, irritability, decreased concentration, nausea, constipation and headaches, most of these will disappear within a month.

For some people, sticking with an intermittent fasting routine is more straightforward than tracking calories daily; however, maintaining this routine can be difficult for those with busy or unpredictable schedules.

Is intermittent fasting right for you?

Intermittent fasting can be safe for many, but it is not recommended for children, those with eating disorders or those who are pregnant or breastfeeding. People with a very active lifestyle may need help to meet their energy requirements. If you have any underlying medical conditions, it is essential to consult your healthcare provider before starting intermittent fasting.

 When you consume fewer calories than you expend, intermittent fasting will help you lose weight. This means that you should stay within your allotted eating windows.

Eating smaller meals within a limited time frame may make it challenging to obtain the necessary vitamins and minerals. Consuming meals made of healthy items, such as produce, whole grains, dairy with low-fat content, and lean protein, is strongly recommended.

Dry fasting, which eliminates food and fluids, can be hazardous and cause severe dehydration. A person can become malnourished if they consume less than 1,200 calories daily over a prolonged period.

For personalised guidance, feel free to contact Mobi Doctor. Their experts are here to assist you on your health journey.

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