Intermittent Fasting

 What is meant by intermittent fasting?

Currently, intermittent fasting is one of the most popular ways to maintain health and fitness, which many people resort to lose weight, it has been noted that intermittent fasting has many benefits on the body and mind, and intermittent fasting is intended to abstain from eating for a specific number of hours during the day, or Perhaps refraining from eating on specific days of the week.

This type of fasting does not determine the type of foods that can be eaten, but rather determines the time of eating them, and it cannot be described as a diet, but rather a specific pattern of eating, and intermittent fasting methods include common; Daily abstinence from food for 16 hours, or maybe 24 hours twice a week, and fasting is a natural way of eating when it is followed from time to time.

Type Of Intermittent Fasting?

The methods that can be resorted to when wanting to follow the method of intermittent fasting for eating vary, and a person can choose the method that suits him, and follow it, and these methods can be detailed as follows:

Fasting for two days a week, known as the 5:2 diet: It is one of the most popular methods of intermittent fasting, especially for beginners, and this method lies in eating normally for five days, without any calorie counting, then eating 500 calories for women, and 600 calories for men in the remaining two days of the week, as short periods of fasting can help in disciplining the desire of the soul.

Fasting for 14-16 hours a day: In this method of intermittent fasting, a person chooses a time to eat every day, and refrain from eating from 14-16 hours in the remaining hours of the day, this method can help increase the metabolic rate in Fat cells of the body, improve the sensitivity of cells to insulin. To reap the greatest possible benefit when following this method, the eating period can be determined from 9 am to 5 pm, and the rest of the day is a period of fasting.

Fasting for 12 hours a day: This method of intermittent fasting is one of the simplest and easiest methods to follow, which includes abstaining from eating for 12 hours a day, for example, you can stop eating at 7 pm, and return to eating at the hour 7 in the morning of the next day, and this type of intermittent fasting may help convert the accumulated body fat into energy, which may aid weight loss.

Eating and stopping for a period of time: This method of intermittent fasting differs from other methods, as it emphasizes periods of abstinence from eating, in which a person can fast for a whole day, and the next day the food is eaten normally, but without excessive, Following this method of fasting may help in losing weight.

Fasting for a full day in the week: This method focuses on abstaining from eating for 24 hours continuously per week, and it differs from the 2:5 fasting method, in which fasting periods are often 36 hours, and one of the benefits of this method helps in weight loss, While its annoying risks lie in the difficulty of the body getting all the nutrients it needs to function properly and from only one meal, in addition to the inability of all individuals, to adhere to it, and individuals may resort to drinking a lot of coffee to overcome their feeling of hunger, which leads to disorders in their sleep.

Fasting for a day after a day: In this method, food is eaten without excessive for a whole day, whereby the need for calories is reduced by approximately 25%, and a certain limit of 500 calories is taken per day, and the next day solid foods are abstained.

The benefit of this method is to help it lose weight, especially in obese individuals and this method is not preferred by people with certain medical conditions.

Missing meals: In this method, you refrain from eating for 16 hours, and then return to eating it during the remaining 8 hours in the day, and this can be repeated every time or twice a week, for example, Sunday can be a normal day to eat, and the meal is stopped. That by 8 pm, then you can go back to eating on Monday afternoon as if you miss eating breakfast or eating the main meals for a number of days of the week and this method is suitable for all people because it is easy to follow and adhere to, and the effect of this method may appear in its ability to reduce the mass index of the body.

How does intermittent fasting affect the body?

Intermittent fasting affects the body in several ways and some of these effects can be mentioned as follows:

High level of growth hormone (HGH) in the body: After following one of the fasting methods, an increase in growth hormone levels were observed by 5 times, which may increase fat loss and gain muscle mass in the body.

The sensitivity of cells to insulin improves: the sensitivity of cells to the hormone insulin improves, so insulin levels in the blood drop dramatically, which reduces fat storage and accumulation in the body.

Cellular repair in the body: Intermittent fasting helps the cells of the body to eat old and damaged proteins, which helps in the self-repair of cells.

Protection from diseases as a result of the improvement in gene expression: This is what happens in the long term from intermittent fasting, in addition to balancing hormone levels in the body.