Everyone needs a break from work, yes, even your stomach. Prioritizing delicious food over hunger is harmful to your body. So it is important to take breaks and fast at regular intervals. Most weight loss diets involve a set schedule of what to eat and what not to eat, but in intermittent fasting, time will dictate your eating habits. A new study has proven that intermittent fasting is safe.
What is intermittent fasting?
Back in the hunting and gathering days, humans used to go without food for hours and days while hunting for their food. Even a decade ago, there were lots of fun outdoor activities to do in the pre-internet times before the internet revolution connected us to the world inside small screens. Devoid of physical activities, it is not easy to maintain proper body weight, which can lead to many deadly diseases. But with intermittent fasting, one can stay healthy, lose weight and improve metabolic rate.
Intermittent fasting is a dietary fasting pattern that cycles between periods of fasting and eating. Unlike most diets, it does not list any restrictions on the food you eat, but focuses more on your eating times. It is advisable not to consume any junk food during the ‘eating periods’ (this defeats the whole purpose). Only tea, coffee, water, and low-calorie non-alcoholic beverages are allowed during the ‘fasting periods’. There are different subtypes of intermittent fasting, depending on the fasting schedule, such as eating only once or twice a day, fasting on alternate days, or eating only for 8 hours and fasting for the rest of the day (also known as the 16/8 method.)
Benefits of Intermittent Fasting
Numerous studies have proven the countless benefits of intermittent fasting, time-restricted eating. Fasting burns fat stores and limits calorie intake, thereby helping in weight loss. It changes hormone levels such as lowering insulin levels which contributes to fat burning. It also reduces oxidative stress, which is a state of low antioxidants with unstable molecules called free radicals. Oxidative stress causes chronic diseases such as cancer, Alzheimer’s disease and heart disease. With intermittent fasting reducing oxidative stress, you live longer when you fast.
Also read: 5 best diets for weight loss
Myths busted
Intermittent fasting appears to be a misunderstood hero, with concerns still lingering about its benefits. A new study from the University of Illinois Chicago, published in Nature Reviews Endocrinology, debunks all the misconceptions. The researchers called them opinions, as they are not supported by any scientific evidence.
- Intermittent fasting doesn’t mess with your diet
There is a popular belief that intermittent fasting develops a poor diet, but researchers have proven that eating habits remain more or less the same. The consumption of sugar, saturated fat, cholesterol, fiber, sodium and caffeine during fasting does not change compared to before fasting. Again, intermittent fasting focuses entirely on eating times.
2. Intermittent fasting prevents the development of eating disorders
The researchers found no cause-effect relationship between fasting and eating disorders. However, they warn individuals with eating disorders not to try intermittent fasting to avoid making their eating disorder worse. Obese teens should also avoid intermittent fasting, as they have a higher risk of developing an eating disorder, as they often suffer from problems such as body dysmorphia.
3. Intermittent fasting will not cause loss of lean muscle
People lose a similar amount of lean muscle mass even when they lose weight by dieting or fasting. Resistance training and increased protein intake prevent the loss of lean muscle mass.
4. Intermittent fasting has no effect on sex hormones
Fasting has no effect on estrogen or testosterone, although there is concern that intermittent fasting may lower libido and harm fertility.
