Intermittent Fasting for a Better Health
Intermittent Fasting is a broad term that refers to a pattern of controlling mealtime. Intermittent Fasting allows a person to only eat during a set window of time, which may range anywhere from 4 to 12 hours. However, some studies and experts mentioned that it’s better to fast with a range of 16 hours of fasting and 8 hours of eating (16:8). The amount of food or calories you can have during the eating window is generally not restricted, but some people who expect weight loss during this fast, it’s better to restrict the intake of calories during the eating period.
Studies suggest fasting may improve insulin resistance, blood sugar control, blood pressure, inflammation, weight loss, antioxidant activity, and brain health. While a person fasts for over 12 hours, their body starts to burn more fat. Also, during Intermittent Fasting, the ghrelin and leptin hormones are controlled over time. Those are the two main hormones for appetite and fullness. After weeks of Intermittent Fasting, it is expected to have better control over the appetite and fullness.
Intermittent Fasting is quite easy to do; a person just has to fast for certain hours, and you may start with a 14-hour fast first and increase a few weeks later to a 16-hour fast. While fasting, it is permissible to drink water, coffee, and tea without added sugar.
Here are some tips to keep in mind during Intermittent Fasting:
- Drink plenty of water while fasting.
- Avoid high-intensity exercise while fasting. Low-to-moderate exercise is allowed.
- Be aware of your movement and balance; some people may feel dizzy or lightheaded, especially when first starting a fast.
- Eat mostly whole, unprocessed, nutrient-rich foods since you won’t be eating much on fasting days.
- Stop fasting if you feel unwell and call your healthcare practitioner.
In general, if you have a specific health condition, you should first discuss the condition with your healthcare practitioner.
By Seraphim Medical Team
