Intermittent fasting was once popular as a way to lose weight. What is intermittent fasting like? And is this type of fast really healthy?
Intermittent fasting is fasting that is done by eating as usual for several days in a week, and fasting in other days. Fasting can be done by not eating at all for a certain period of time, or simply reducing the calories that enter.
Intermittent Fasting Method
There are various methods that can be chosen to undergo this fast, but there are three intermittent fasting methods that are most commonly performed, namely:
16/8 method or Leangains protocol
Don't eat 16 hours a day. For example if you choose to eat at 4 o'clock in the morning, then you can only eat again at 8 o'clock at night.
Eat-stop-eat
Fasting 24 hours a day, usually done twice a week. So if you eat at 7 in the morning, then you can only eat again the next day, at 7 a.m. too.
Diet 5-2
In two days that don't flow in 1 week, you can 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 for the long term.
Claims of the Positive Side of Intermittent Fasting
According to some research, it is known that this fasting technique is proven to be able to lose weight and reduce inflammation in the body after several weeks. However, it is unclear whether this decline will last long or not.
The following are some other claims of intermittent fasting:
1. Strengthen endurance
Fasting generally makes cells in the body under mild stress conditions. This stress is believed to be good because it strengthens the ability of cells to fight several diseases by forming the body's resistance.
2. Increases the body's metabolism
Fasting also increases growth hormone levels, 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 by 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 investigation. While the lack of intermittent fasting is the possibility of someone consuming too much calories because they feel they have reduced eating on fasting days. In addition, intermittent fasting is also not easy to do, because you have to endure hunger for so long.
Guide to Intermittent Fasting
Despite many positive claims, this fast needs to be done correctly to bring maximum benefits. Below is the guide:
Selective in choosing food. Avoid foods that are too sweet, fatty, or snacks that contain excess calories. It is recommended to continue to eat healthy, nutritiously balanced foods.
Sufficient needs to drink on fasting days to avoid dehydration.
To maintain muscle mass during fasting, in the days when you are not fasting, you need to keep doing heart-stimulating exercises, such as cycling or swimming.
But if you have health problems, such as diabetes or gastric disorders, you should consult a 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 drugs, and people with eating disorders.
If your health condition is prime and curious about this intermittent fasting method, you can just try it. But remember, if you feel weak or get sick after undergoing intermittent fasting, immediately stop your satisfaction and consult a doctor.
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