Intermittent fasting focuses on when you eat. So, you might only eat within an eight-hour window, or you might fast for one or two days at a time. Research has shown that it can help you lose weight for a few months, but it is really hard to sustain and that weight tends to come back.
In an effort to shed extra calories, people often resort to several methods and one of them is intermittent fasting. The concept of intermittent fasting has been linked to some health benefits such as weight loss, increased insulin sensitivity along with blood sugar, reduced blood pressure, declined heart disease risks, and less stress. However, it does not suit everyone as there are certain side-effects of intermittent fasting. The biggest side-effect of intermittent fasting is hunger because when you bring down the calorie intake or observe fast for longer duration, it may trigger increased hunger. Some people may experience headache in the initial days of fasting as the body adjusts to new eating pattern.
Digestion related issues may also crop up due to intermittent fasting that may include indigestion, nausea, and bloating. During this process, when an individual cuts food intake it may affect the digestion. However, if you select nutrition rich foods with high fibre content, it can prevent digestion problems.
Popularly known as IF, the process involves refraining from consuming food for a particular period of the day or for the entire day during the week. The concept has gained popularity online which generally involves a pattern of eating food within a set time frame such as 8-hours a day or observing fast for once or twice a week. Several individuals have been trying the methods over the years.
Recently The Washington Post shared a post on Instagram detailing the various aspects of intermittent fasting. In the video, Dr Trisha Pasricha (@trishapasrichamd), physician at Beth Israael Ceaconess Medical Centre and an assistant professor of medicine at Harvard Medical School said, “intermittent fasting is not the weight loss fix people think. I am here to tell you that science does not really back that up. Intermittent fasting focuses on when you eat. So, you might only eat within an eight-hour window, or you might fast for one or two days at a time. Research has shown that it can help you lose weight for a few months, but it is really hard to sustain and that weight tends to come back. Studies in humans have yet to prove that intermittent fasting can help prevent heart disease, cancer, or would help you live longer.”
The doctor shared her advice so that you can be more flexible than that and still achieve health benefits with just two simple steps given below:
“First, eat breakfast within an hour of waking up. Make it a high fibre, high-protein meal. Not sugary breakfast cereal. Not pastries. Studies have shown that a high-quality breakfast can cut afternoon snacking.
Second, try to stop eating within two or three hours of bedtime. Late night eating and snacking impacts how we burn calories and store fat, putting us at increased risk of obesity. Honestly, what we eat is more important than when we eat. The eating pattern with the best evidence-more fruits, vegetables, legumes, whole grains, nuts, seeds, fewer ultra-processed foods-it is not trendy but we know it works,” added Dr Trisha.
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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