The following is information on the three types of intermittent fasting:
People choose between 12 and 16 hours of the day for fasting and then will eat in the other hours. This seems to be the most popular form of intermittent fasting.
With this way of eating, people often won’t eat until late in the morning and then have between 8 and 12 to eat their meals.
With this form of eating, people will fast for two days of the week and then eat regular meals the other five days. This diet is often referred to as the 5-2 Diet.
With this way of eating, people switch between consuming zero calorie foods or beverages and calorie foods.
In a 2017 Journal of the American Medical Association publication, it was found that there is no difference between practicing alternate-day fasting or simply reducing daily calories. Some people report an increase in the LDL or bad cholesterol with no other risks being reported.
On the positive side, studies have shown reduced insulin production which can lead to a lower risk of some chronic diseases. It is believed that fasting can give the vital organs along with the digestive hormones a bit of a break.
One benefit is purposeful eating. Rather than eating because it is dinner time, people who do intermittent fasting are limiting the amount of time they have to eat. The result is less snacking. If you know your window for eating closes at 8:00 PM you are less likely to eat a snack while watching TV.
Another benefit of this way of eating is better sleeping habits. It has been found that not eating late at night is important to any weight loss plan. As well getting at least 7 hours of sleep each night has been linked to better weight management.
The third benefit of intermittent fasting is that people often make better food choices. Because there is a certain time for eating people tend to not make snap decisions. In fact, it has been found that people do more planning for their meals and most of the time pick healthier choices.
You will need to ensure that you are getting lots of water as one side effect could be dehydration. Some people also gain weight initially because they are eating more than they need to as a result of feeling they won’t get enough to eat.
There are some concerns around fasting when it comes to people who have hypoglycemia or are pregnant. Not matter if you think you are healthy and can do fasting, you should also consult your healthcare provider first.
While there is plenty of evidence to support this way of eating, you should make sure this fits into your lifestyle and eating strategies.
One of the things I like about intermittent fasting is not being able to eat outside the eating window. If I know that I have closed my window for eating I am less likely to start snacking.
In fact, there seems to be more control over food. If this is something you would like to try, start out simple. Have breakfast, maybe a light lunch and an early dinner all within your 8 to 12-hour window.
Making this change can help you get started with intermittent fasting and see if this is something you could do long term.