Intermittent fasting was popular as a way to lose weight. What is intermittent fasting like? And is this type of fasting really healthy?
Intermittent fasting is fasting that involves eating as usual for some days of the week, and fasting on other days. Fasting can be done by not eating at all for a certain period of time, or simply reducing the incoming calories.
Intermittent Fasting Method
There are various methods to choose from for this fast, but the three most common methods of intermittent fasting are:
Method 16/8 or Leangains protocol
Do not eat for 16 hours a day. For example, if you choose to eat at 4 am, then you can only eat again at 8 pm.
eat-stop-eat
Fasting 24 hours a day, usually twice a week. So if you eat at 7 am, then you can only eat again the next day, at 7 am too.
5-2 diet
On two non-consecutive days in 1 week, you should only eat no more than 500-600 calories a day. While on the other 5 days, you can eat as usual.
Among the three methods above, many people prefer the 16/8 method because it is considered the easiest to do and reliable in the long run.
Claim the Positive Side of Intermittent Fasting
According to several studies, it is known that this fasting technique is proven to be able to lose weight and reduce inflammation in the body after a few weeks. However, it is not clear whether this decline will last long or not.
The following are some of the other claimed benefits of intermittent fasting:
1. Strengthens endurance
Fasting in general makes the cells in the body are in a state of mild stress. Stress is believed to be good because it strengthens the ability of cells to fight several diseases by building the body's resistance.
2. Increase body metabolism
Fasting also makes growth hormone levels increase, lowers insulin levels and blood sugar levels. In other words, intermittent fasting can slightly increase the body's metabolism, because the body consumes fewer calories.
3. Healthy brain
One study states that methods of increasing metabolism, such as fasting, will help increase brain hormones and reduce inflammation in the body. This effect is thought to stimulate the development of new nerve cells and help prevent brain damage.
It should be noted, the claims of the benefits of intermittent fasting above still need further research. While the drawback of intermittent fasting is the possibility of a person consuming too many calories because they feel they have eaten less on fasting days. In addition, intermittent fasting is also not easy to do, because you have to endure hunger for a long time.
Guide to Intermittent Fasting
Despite the many positive claims, this fast needs to be done properly to bring out the maximum benefits. Below is the guide:
- Be selective in choosing food. Avoid foods that are too sweet, fatty, or snacks that contain excess calories. It is recommended to keep eating healthy foods that are nutritionally balanced.
- Drink enough on fasting days to avoid dehydration.
- To maintain muscle mass while fasting, on non-fasting days, you need to keep doing sports that get your heart pumping, such as cycling or swimming.
However, if you have health problems, such as diabetes or stomach disorders, you should consult your doctor first before trying this type of fasting. In addition, intermittent fasting is not recommended for pregnant women, children and adolescents, people who are taking certain medications, and people with eating disorders.
If your health condition is prime and curious about this intermittent fasting method, you may try it. But remember, if you feel weak or fall sick after undergoing intermittent fasting, immediately stop your fast and see a doctor.
