What is intermittent fasting?
Intermittent fasting is considered one of the most healthy directions modern and traditional methods to lose weight, but it is not regimen in the traditional way, but it is through fasting for several hours, where it is for a period of 16 hours a day, or fasting for 24 hours twice a week.
It helps to lose weight, and means eating meals Less without following a specific diet, but rather depends on stopping food for a specific period.
Intermittent fasting is a diet that depends mainly on abstaining from eating for certain hours during the day or for certain days during the week, and it has several forms and methods. Watch related video
The most common form of intermittent fasting is to eat food only during an 8-hour period of the day, and to abstain from it during the next 16 hours of the rest of the day, which is known as the 16: 8 diet.
It is possible to do intermittent fasting of the 16: 8 type either daily, day after day, or only on certain days of the week.
Intermittent fasting is an easy-to-follow and effective diet, especially as it does not include many rules or food deprivation.
The benefits of intermittent fasting
Studies have shown that intermittent fasting, especially of the 16: 8 type, is associated with many health and aesthetic benefits, the most important are:
Slow down aging
Some studies have found that intermittent fasting can significantly delay body aging and the manifestations of aging.
Losing excess weight
This diet helps to reduce the amounts of food eaten during the day, and thus reduce food intake undefined Calories entering the body, and intermittent fasting helps improve metabolism and burn body fat.
Improve blood sugar levels
Intermittent fasting helps improve insulin and blood sugar levels and reduces the chances of developing diabetes.
Intermittent fasting methods
It is possible to do intermittent fasting by following more than one method, and these are the most common intermittent fasting techniques:
Fasting for 12 hours a day
This method is considered one of the very suitable methods for beginners in particular, as this method of fasting depends on abstaining from solid food for 12 continuous hours of your choice and eating healthy food during the remaining 12 hours.
Here, intermittent fasting helps convert stored body fats into energy, which causes weight loss.
Fasting for a full day per week
This type of fasting is based on abstaining from eating completely for 1-2 days a week ( 24 consecutive hours at a time), while permitting drinking only liquids during a period. undefined Fasting, such as water, coffee and tea without sugar.
But it should be noted that this method of intermittent fasting may involve some risks and annoying symptoms, such as fatigue and headache, especially in the early periods of its use, and these symptoms may become less severe as the body becomes accustomed to this pattern of intermittent fasting.
It is also preferable for beginners to resort to fasting for fewer hours before reaching the full 24-hour limit, to gradually accustom the body.
Fasting for 16 hours
This is the most common principle of intermittent fasting, which we explained in detail in the introduction to the article, and it is called the 16: 8 diet, and this type of undefined Intermittent fasting is especially suitable for those for whom the 12-year fasting method did not work.
This type of intermittent fasting in particular may help fight many diseases, especially: obesity, diabetes, liver disease, and various infections.
Fasting day after day
This method depends on fasting one day and eating normally the next day and so on, and here a person may choose one of the following methods:
Avoid eating any solid foods on the fasting day. Or eat a maximum of 500 calories a day.
Some studies have shown that intermittent fasting with this method may greatly help in losing weight and improving heart and circulatory system health, especially in obese people.
This type of intermittent fasting is not preferred by beginners or those with specific medical conditions.
Fasting for two days a week
intermittent fasting helps reduce the number of calories consumed per week, especially during fasting days, and usually:
Men on this type of intermittent fasting only get 600 calories during the fasting day.
Women get 500 calories during the fasting day.
It is preferable that fasting is not performed for two consecutive days, but rather to include days when eating normally between the two days of fasting specified. However, studies on the benefits of this type of fasting are still very limited.
In this type of intermittent fasting, you only have to skip a few main meals during the day (1-2 meals). But you have to make sure that the meals eaten are healthy and adequate.
This type of intermittent fasting may suit many categories, as meals are only eaten when you are hungry and left when not undefined The person feels hungry.