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| What is Intermittent Fasting ? |
What is Intermittent Fasting ? What are the benefits of Intermittent Fasting ? What are relation between Keto and Intermittent Fasting ? | Weight Loss Tips
As the keto diet has grown in popularity in recent years, you've probably heard the term "intermittent fasting" as well. It's featured quite frequently in the Atkins community, with plenty of celebrities touting its benefits in interviews and on social media.
What is Intermittent Fasting ?
Intermittent fasting (IF), also called time-restricted eating, means that you alternate between periods of fasting and eating. You may have heard that the ketosis diet was originally designed to help control epilepsy, but did you know that it started by trying to design a diet that mimics the biological effects of fasting? Over time, more and more people are finding that both keto and IF not only help with weight loss, but can also help with some health issues.
What are the benefits of Intermittent Fasting ?
Benefits of Intermittent Fasting
Is intermittent fasting healthy? might be your initial query. It depends on your physique and how you do it, just like with anything else. Intermittent fasting can certainly have health advantages if it's suited for you, including managing inflammatory-related diseases like arthritis and asthma.
What then makes intermittent fasting effective and why?
Control blood sugar and insulin
The premise of intermittent fasting is that it lowers insulin levels and allows the body to burn fat for fuel. There is some preliminary research from a very small study in prediabetic men that suggests IF may improve your body's ability to control blood sugar. This is great news for pre-diabetics, but lowering insulin levels has also been shown to have a positive effect on a number of other conditions, including irritable bowel syndrome, fatty liver and polycystic ovary syndrome.
Weight loss
Intermittent fasting for weight loss has been associated with substantial losses over short periods of time, as well as changes in body composition. Hearing these kinds of results is appealing to many people, but it can also be challenging because the repeat-repeat approach can lead some people to binge eat when they're not fasting.
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Cognitive function
The beneficial effects of fasting on brain neurons have also been studied. However, intermittent fasting has been demonstrated to boost memory and learning abilities if you're having brain fog. Reducing oxidative stress has several advantageous impacts. This is encouraging, especially in light of brain aging.
Intermittent Fasting Time Schedules
Here are a few popular IF methods, each with their own intermittent fasting times and rules:
16/8 Intermittent Fasting
It is also called the Leangains method and involves limiting the daily eating time to eight hours. For example, you would eat from 1:00 p.m. to 9 p.m., then 16 hours of fasting in between.
20/4 Intermittent Fasting
Also known as the 20:4 diet, this method involves fasting for 20 hours. You would eat here from 1 p.m. for example, until 5:00 p.m., then fast for the next four hours.
14/10 Intermittent Fasting
This intermittent fasting plan may be easier for those new to fasting because the fasting period is only 14 hours long. For example, this means you would eat from 8:00 AM to 6:00 PM and then fast until 8:00 AM the next day.
Eat-Stop-Eat:
This entails observing a 24-hour fast once or twice every week. From dinner the day before to supper the day after, you would fast here.
The 5:2 Intermittent Fasting Diet:
With this method, you only consume 500 to 600 calories on two non-consecutive days of the week and eat normally on the other five days.
Warrior Diet
Similar to the 20:4 diet, it divides your day into equal time periods. However, in the warrior diet, you eat very little during the 20 hours and overeat for the last four hours (typically in the evening).
Alternate Day Fasting
The alternate day fasting plan is exactly what it sounds like: eat one day, don't eat the next.
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One Meal a Day (OMAD)
This form of intermittent fasting requires careful planning as you must meet your daily needs in one meal per 24 hours.
What are relation between Keto and Intermittent Fasting ?
Keto and intermittent fasting
If you're on a low-carb or keto diet, you're already keto-adapted. Since the primary goals of both intermittent fasting and ketosis are to manage blood sugar fluctuations and train your body to use fat for fuel, both can be unnecessary and unnecessarily demanding. While the two go hand in hand for many people, the goal is to find something you can stick with. The 75% to 90% keto fat requirement can be difficult to achieve compared to the 60% to 70% or 55% to 65% Atkins diet plan requirements. Adding the extreme rules of intermittent fasting to this can be difficult for many to maintain.
That said, there is also a way to do IF that can complement your low-carb or keto lifestyle. A chronic calorie deficit can slow your metabolism, but if you're meeting your caloric needs during the day, not eating anything after dinner and fasting for 12 to 14 hours every night can be beneficial in many ways. Any period of fasting helps your migrating motor complex function properly, which is essential for proper digestion and gut health. Eating in the evening can also negatively affect your sleep patterns, and poor sleep habits are directly correlated with a higher BMI. Additionally, some small studies suggest that morning exercise on an empty stomach has a positive effect on weight and body composition.
