Intermittent fasting is one of the most discussed trends every January as many use it to kick off the new year to lose weight and benefit their health. But what is intermittent fasting and how does it work?
How does it work?
Intermittent fasting focuses on when you eat rather than what you eat like most diets. It is when you avoid eating for long periods of time, followed by a period where you can eat normally. It is done to give the body a break from digesting food and consuming less calories in comparison to eating regularly.There are many different patterns people follow to schedule their eating times, this involves:
5:2 diet
The 5:2 diet is where you consume anywhere between 500-600 calories twice a week, and then resume your regular, healthy and normal diet the rest of the week.
16:8 plan
In a 16:8 plan, an individual will eat during an 8 hour window and then fast for the next 16. You may begin eating from 8am and then stop at 4pm.
Alternate day fasting
For alternate day fasting, an individual will fast every other day.
24 hour fasting
This involves fasting for 24 hour periods which may be repeated a few times a month or once a week.
What effects does intermittent fasting have on the body?
Intermittent fasting has massive effects on the body at a cellular and hormonal level. Here are some benefits it can have on your body:
Insulin
Intermittent fasting causes insulin sensitivity which helps the body use insulin more effectively. It aids the cells in sufficiently absorbing blood sugar so less insulin unrequited by the body. It prevents blood sugar levels from rising which reduces the risk of type 2 diabetes.
Regulating the hormones
As mentioned earlier, intermittent fasting has many beneficial qualities on a hormonal level. When you fast, your insulin levels drop which stimulates fat breakdown for energy. This causes the growth hormone levels to increase.
Autophagy
When you begin to fast, a process called autophagy begins in the body. This is cellular cleaning, where any damaged components are removed. It plays a role in repairing cells too and ultimately protects against diseases and regenerates new, healthy cells.
Calorie deficit
Intermittent fasting reduces the amount of calories consumed which can contribute to weight loss too. This is because eating times are minimised so people consume less calories than eating several times a day.
Is intermittent fasting safe?
Intermittent fasting can be a safe method for most to becoming healthier and losing weight but it isn’t for everyone. It’s important that you’re aware of the following:
Nutritious diet
It’s vital for the overall health of your body that you still consume a balanced and nutritious diet during your eating periods. Fasting does not mean that you mean you should neglect your body of the substances and foods that it requires to keep it healthy and functioning.
Hydration
During your fasting periods, it is crucial that you stay hydrated to prevent dehydration. It can also contribute to controlling your appetite and boost energy levels.
Monitor your body
Whilst intermittent fasting, you should listen to your body if things begin to feel uncomfortable, especially during the beginning. Make adjustments if required and reassess if this method of weight loss and keeping healthy is not working for you.
Seek advice from a professional
It can be tricky navigating and knowing if intermittent fasting is for you as everyone has different lifestyles, health conditions and nutritional needs. The best option before starting fasting like this is too seek help and advice from a healthcare professional. This ensures you are going through the journey safely whilst achieving the most efficient results for your body type.
Weight Loss Services at The Medical Hub
At the Medical Hub, we offer tailored weight loss services that are crafted to provide steady support and advice throughout your journey to result in a healthier you. Collaborate with our skilled practitioners to establish healthy, nourishing eating habits and receive guidance on personalised diet plans, including options like intermittent fasting to suit your individual needs and lifestyle.
