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How Does Intermittent Fasting Diet Work?
There are several options for intermittent fasting diet, but they are all based on choosing regular times to eat and fast. For example, you could try eating only eight hours a day and fasting the rest. Or you can choose to have just one meal a day, two days a week. There are many different intermittent fasting diet plans available.
Mattson says that after-hours without eating, the body depletes its sugar stores and begins to burn fat. He calls this metabolic shift.
“Intermittent fasting contrasts with the normal eating habits of most Americans who eat during waking hours,” says Mattson.
Intermittent fasting diet works by increasing the amount of time your body has burned the calories you ate during your last meal and is beginning to burn fat.
Intermittent Fasting Diet Plans
It is essential to consult your doctor before beginning healthy intermittent fasting. Once you get your green light, the actual practice is simple. You can take a daily approach that limits eating to six to eight hours per day. For example, you can try the 16/8 fast: eat for eight hours and fast for 16. Williams is a die-hard fanatic – she says that most people find it easy to stick with this pattern long-term.
The 5: 2 program involves regularly eating five days a week. An example will be if you usually eat every day of the week except Monday and Thursday as those would be your meal days. The other two days, limit yourself to a 500-600 calorie meal.
Long periods without eating, such as a 24, 36, 48, and 72 hours fast, are not necessarily best for you and can be dangerous. Going too long without eating can encourage your body to store more fat in response to hunger.
Mattson’s study shows that it can take two weeks for the body to adjust to intermittent fasting. You may feel hungry or moody as you get used to the new routine. However, he notes that subjects who survive the familiarization phase are more likely to stick to the plan because they notice that they feel better.
What Can I Eat During Intermittent Fasting?
During the meal break, water and calorie-free beverages such as black coffee and tea are allowed.
And during meals, “eating normally” does not mean going mad. You can lose weight or become stronger by filling your eating hours with high-calorie junk food, oversized fried foods, and treats.
But what Williams likes about intermittent fasting is that it allows you to eat and enjoy various foods. “We want people to be mindful and enjoy eating good, nutrition food,” she says. She adds that eating with others and sharing meals increases happiness and promotes good health.
Williams, like most nutritionists, sees the Mediterranean diet as a good model for what to eat, whether you try intermittent fasting or not. You can hardly go wrong choosing complex and unrefined carbohydrates like whole grains, green leafy vegetables, healthy fats, and lean protein.
Benefits Of Intermittent Fasting
Research shows that intermittent fasting does more than burn fat. Mattson explains, “When changes occur with this metabolic switch, it affects the body and the mind.”
Advantages of Intermittent Fasting Diet
Thought and memory
Studies have found that intermittent fasting improves working memory in animals and verbal memory in adult humans.
Heart Health
Intermittent fasting improved resting blood pressure and heart rate, as well as other heart-related measurements.
Is Intermittent Fasting Safe?
Some people try intermittent fasting for weight control, and others use the method to treat chronic conditions like irritable bowel syndrome, high cholesterol, or arthritis. But intermittent fasting is not for everyone.
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