What is Intermittent Fasting?

Intermittent Fasting is an eating pattern that alternates between eating and fasting. It is currently very popular in the health and fitness industry. Intermittent Fasting does not specify which food you should eat, but it specifies the time when you should eat it. That makes it different from a diet plan, as it is an eating habit. Some people choose to adopt this eating pattern to lose weight, while others believe it will help in improving their health.

Common intermittent fasting methods are 16 hours while having an 8-hour eating window. Some people do 24 hours of fasting twice per week. Fasting has been a common practice throughout human evolution. People fast in terms of their religious reasons, including in Islam, Buddhism, Hinduism and Christianity. That’s why humans are prone to fasting for longer periods. 

How to start intermittent fasting

Choose a method

• 16/8: Most common method and involves fasting for 16 hours and restricting your food window to 8 hours)

• Alternate day fasting: It means alternating between days of normal eating and days of very low-calorie intake.

• 5:2 diet: It involves eating normally for 5 days and reducing your calorie intake to 500-600 calories for two consecutive days)

• Hydrating is important: Staying hydrated throughout the day is crucial for 

• Eat-Stop-Eat: This involves a 24-hour fast once or twice a week. 

Benefits of Intermittent Fasting

Several research studies have found that intermittent fasting helps in weight management and overall health. However, these are short-term studies. This means that this topic needs more information to understand how IF can help in sustainable, healthy weight loss.

Here are some of the main health benefits of intermittent fasting:

• Weight loss: It can help you lose weight without restricting you on calorie counts.

• Insulin Resistance: Intermittent Fasting can help in reducing insulin resistance, which happens when your body doesn’t directly respond to insulin, increasing blood sugar levels. Managing your blood sugar levels protects you against Type-2 diabetes.

• Inflammation: Some research studies have shown that intermittent fasting helps in reducing inflammation, which is the key issue of many chronic diseases.

• Brain health: Research studies have shown that fasting increases the brain hormone BDNF and helps in the growth of new nerve cells.

• Lower blood pressure

• Decreased levels of unhealthy blood fats, such as cholesterol and triglycerides, that increase the risk of heart disease.

Intermittent Fasting Risks

Below the vast array of benefits that it offers, there are a few key considerations.  Hunger is the main side effect. They can range from simply making you feel drained or lousy to some serious threats to your health. 

Common side effects of Intermittent Fasting

• Dizziness

• Nausea

• Insomnia

• Weakness

• Mood swings

Healthy & Quick Recipes for Intermittent Fasting

Here are different and quick healthy meals for intermittent fasting.

1. Protein-Packed Salads

Chicken or Tuna Salad Lettuce Wraps

Make use of pre-cooked chicken or canned tuna. Mix with avocado, Greek yogurt, (avoid adding mayonnaise) and your preferred spices. Wrap in crisp lettuce leaves. This is a quick and easy recipe.

Quinoa Salad with Roasted Vegetables

Cook quinoa prior. Roast your preferred vegetables in a pan (broccoli, bell peppers, onion, tomatoes, carrots) with olive oil and spices. Combine quinoa and roasted vegetables. Gently toss all ingredients well. Ready to serve.

2. Scrambled Eggs with Peanuts and Avocado

            Scramble some eggs with olive oil, salt and pepper in a pan. Chop spinach, garlic, 

            onions. Sauté onions, spinach and garlic add salt as needed, then add scrambled eggs. Garnish

            with sliced avocado.

3. Refreshing Smoothies

           Smoothies are healthy and refreshing options for anyone. They are packed with

           lots of nutrients, fruits and are a great option for intermittent fasting.

           Mix protein powder, spinach, almond milk, berries or your favourite fruits and a table

           spoon of peanut butter. Add chia seeds or flax seeds for the added fibre. These 

           Refresh smoothies are the fastest way to get nutrients.

4. Light Veggies Packed Meal 

• Grilled Salmon with Vegetables

Sauté vegetables of your own choice in a pan with some olive oil. Gently grill salmon in a separate pan with some olive oil and spices of your choice. Make sure that you keep an eye on the salmon, as it cooks quickly and is packed with Omega-3 fatty acids. Mix the grilled salmon and vegetables and serve hot.

• Hot Veggies Loaded Soup

Soups are the powerhouse of flavours and nutrition. By adding all the ingredients in a deep pan, you can prepare a delicious meal. For a delicious soup recipe, chop vegetables like beans, drumsticks, onions, carrots, and potatoes, if you want to add chicken, you can also add that. Add all the ingredients with the preferred spices in a pot, and add water to boil. Then add all the vegetables and stir well. Cook until all the vegetables are boiled properly. Serve hot.

Conclusion

Intermittent Fasting is not something that everyone needs to do. It’s a simple one of the many lifestyle strategies that can improve your health. Eating nutrient-rich food, regular exercise and following a healthy routine with enough sleep are still the most important factors to focus on. You need to listen to your body if you're trying out intermittent fasting. If you feel good when fasting and find it sustainably, then intermittent fasting can be a powerful tool in weight loss and improving your health.