Intermittent Fasting

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify what foods to eat but rather when to eat them. The goal is to extend the time your body spends in a fasted state, which can lead to various health benefits.

How It Works

During fasting periods, you consume no or very few calories (e.g., water, black coffee, or unsweetened tea are typically allowed). Eating periods are when you consume your daily calories. The fasting window forces your body to use stored energy (glycogen and fat) rather than relying on constant food intake.

Common Methods

• 16/8 Method: Fast for 16 hours, eat during an 8-hour window (e.g., eat between 10 AM and 6 PM).
• 5:2 Diet: Eat normally for 5 days, restrict calorie intake to 500–600 calories on 2 non-consecutive days.
• Alternate-Day Fasting: Alternate between fasting days (no or very low calories) and normal eating days.
• OMAD (One Meal a Day): Consume all daily calories in a single meal, fasting for ~23 hours.
• 24-Hour Fast: Fast for a full 24 hours once or twice a week.

Benefits (Based on Research)

• Weight Loss: Reduces calorie intake and boosts fat burning by increasing metabolism and depleting glycogen stores.
• Improved Insulin Sensitivity: Lowers blood sugar and insulin levels, potentially reducing type 2 diabetes risk.
• Cellular Repair: Promotes autophagy, where cells remove damaged components, potentially aiding longevity.
• Heart Health: May reduce LDL cholesterol, triglycerides, and inflammation.
• Brain Health: May enhance cognitive function and protect against neurodegenerative diseases via increased BDNF (brain-derived neurotrophic factor).

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