Today, Monday - May 6, is the first day of the month of Ramadan. From today until June 4, Muslim believers fast from sunrise to west. Fasting is practiced for religious and spiritual reasons, and although prevalent among Muslim believers, it is in fact the practice of other religions, such as Christianity, Buddhism, and Judaism. Fasting has been a practice present in humans during evolution. Since it was often difficult to consume food at all times, people were evolved by being able to stay without food for extended periods of time.
Nowadays, interrupted fasting is one of the most popular health and fitness trends. This practice is known as Intermittent Fasting (IF) or otherwise fasting fasting and is a model of nutrition that takes place between cycles of eating and fasting. IF does not specify what to eat, but when to eat.
In this regard, it is not a diet in the direct sense of the word, but a style of lifestyle.
~ Methods of IF ~
- Method 16/8: consists in consuming food during 8 hours and terminating it for the next 16 hours. So eat enough from 13:00 to 21:00 and then fast for 16 hours.
- "ha-ha-ha" method: includes fasting for 24 hours; eat for example at lunchtime and then eat again the next day's lunch.
- Method 5: 2: Based on this method, consume 500-600 switches over two consecutive days and then eat normally the other 5 days of the week.
The 16/8 method is more common, as people are easier to adapt.
~ Health Benefits ~
- Weight Loss: IF helps in fat burning in the abdomen and not only, without having to limit yourself to consume calories consciously.
- Insulin: Fasting lowers blood sugar levels and increases 20-31% insulin levels, which are important against type 2 diabetes.
- Heart health: Permanent fasting can reduce harmful cholesterol, blood triglycerides, and blood sugar.
- Cancer: Animal studies have proven that fasting can prevent cancer.
- Brain Health: Fasting increases the BDNF hormone that helps in the growth of new nerve cells. It also has an impact on the fight against Alzheimer's.
- Anti-aging effect: reduces wrinkles and increases longevity. The studies conducted at the mice concluded that after the fast, these species managed to live 36 to 38% more than the others.
When DO NOT advise IF?
Intermittent Fasting is not for everyone. People who have problems with eating disorder should consult with doctors because in these cases, it may be dangerous. Other cases when you need to consult a doctor before practicing IF
- if you are suffering from diabetes
- you have low blood pressure
- get medication
- you're underweight
- trying to get pregnant
- you are pregnant or breastfeed your baby
Side Effects ~
Hunger is the main side effect of fasting. You may feel like you do not have enough power. This is temporary because it takes some time for the body to adapt to these new meals.
However, you should consult your doctor beforehand.
