Currently, Intermittent Fasting, referred to as IF, is creating a buzz among Dietitians and dieters alike, it’s the 5th most popular diet of 2018 – narrowly trumped by the Whole 30 and the Ketogenic Diet. Athletes and dieters are deploying Intermediate Fasting to lose weight, improve health and simplify life. This diet is resounded for its effectiveness. This popular diet is more than a fad, individuals have fasted historically for ventures in both spirituality and weight loss.
What is is Intermediate Fasting?
Intermediate Fasting is a diet that cycles between periods of abstaining and consuming. IF diet is unique among weight-loss methods, it doesn’t provide a list of foods to eat and those to avoid, it merely suggests when to and not to eat. Conventionally, intermediate fasting isn’t a diet; it’s a pattern of eating.
There are several methods of Intermediate Fasting. However, each method consists of dividing the day or week into periods of abstaining and consumption. During the period of fasting, practitioners eat very small portions or nothing at all.
The most common methods of Intermediate Fasting are the 16/8, Eat-Stop-Eat,
and the 5:2 method.
The 16/8 method, referred to as the Leangains protocol, involves skipping breakfast and restricting your daily eating period to 8 hours. In essence, fast for 16 hours, then have your calories for the day in the 8 hour window. This is widely considered the most sustainable method.
The Eat-Stop-Eat method involves fasting for 24 hours, once or twice a week. If you generally eat 1600 calories a day for instance, fasting two days a week is a 3200 calorie reduction for the week - while still eating normally all other days.
The 5:2 method consists of consuming 500–600 calories during two non-consecutive days of the week, however, practitioners eat normally during the rest of the week. This is similar to the Eat-Stop-Eat method - except you can eat something on your "fasting" days. Overall, you will still see a weekly calorie reduction without the restrictions of hadcore diets.
How does the "diet" work?
While fasting, changes occur on the cellular and molecular level. Among other changes, the body releases hormones that allow for burning stored fat. Moreover, fasting stimulates RNA: fragments of the DNA helix that initiate cellular repair. Many studies demonstrate the powerful effects IF may have on your body, brain and well being.
Intermediate Fasting is a powerful weight-loss tool. This technique reduces the intake of calories and restructures the release of hormones and insulin into the bloodstream. This overhaul allows for the burning of fat.