To be healthier, many people adopted the practice of Intermittent fasting during the last few years. It’s common to think of it as just another diet, however, intermittent fasting is a lifestyle. This approach to eating our daily needed intake of food brings several benefits to a person’s health. Although there are multiple formulas to practice Intermittent fasting, the 16/8 method it’s the most popular one.
What is intermittent fasting?
Before diving on its benefits and discussing the time it will take to start showing results, it’s necessary to quickly explain what is internment fasting and how it should be done. Intermittent fasting is a food program that goes on cycles, with fasting periods and eating periods. The intermittent fasting model focuses more on when to eat than what to eat, and it’s said to help people lose weight, stabilize blood glucose levels, and reduce inflammation.
Intermittent fasting methods
The previously mentioned 16/8 method consists of spending 16 hours without eating after the last meal, followed by an eight-hour window where the person should consume their entire daily caloric intake. This program is followed every day of the week during an established period.
Another option for intermittent fasting is the 5/2 plan. This weekly program simply consists of five days of regular and healthy eating and two nonconsecutive days with a reduced caloric intake of no more than 800 calories.
Intermittent fasting timeline
The wait time to reap the benefits of intermittent fasting varies depending on each individual. For example, for weight loss, metabolism plays a big role. However, people normally from one to five pounds during the first week of intermittent fasting. Additionally, sugar cravings decrease and bowel movements become more regular. Long-term weight loss goals can be achieved after 10 weeks of proper intermittent fasting, depending on the person’s metabolism.
After just three days, the person starts showing less inflammation, feeling more energy, and reports having slept better than before when following this food program. Intermittent fasting also helps reducing acne breakouts by day 14 of the program.
It’s worth noting that losing weight too quickly during intermittent fasting can be a sign of insufficient calorie intake. In that case, it’s recommended to re-evaluate the diet to make it sustainable in the long-term.
What benefits bring intermittent fasting to a person’s health?
- Weight loss
- Improved sleep
- Increased energy levels
- Muscle mass gain
- Decreased sugar cravings
- Reduced acne breakouts
- More regular bowel movements
- Reduced bloating
- Decreased anxiety
- Reduced body fat percentage
Safe intermittent fasting to achieve positive results
As said before, intermittent fasting is not an actual diet, but a strategy, and should be followed always under professional supervision. It’s not enough to just stop eating at certain times to see the benefits associated with this program, but it’s necessary to develop healthy habits and avoid junk foods. The success of intermittent fasting lies in eating a balanced, varied diet. Restricting yourself from eating during a large space of time should be no excuse to then eat poorly.