Armina Mevlani indicated in "Invitation at Five" that she recently uses the Intermittent Fasting (IF) method to stay in shape, which means she only consumes food within eight hours.
She eats for the first time at 12 noon and should eat for the last time at 8 pm but prefers to consume dinner at 7 pm.
What do you need to know?
Rather than diet, Intermittent Fasting, known as intermittent fasting, is a lifestyle. That means it doesn't matter what you eat, but when you eat it.
Fasting has been practiced for thousands of years. We find it in every religion and culture. Doctors have long talked about the benefits of eating from lunch to 8 and it's not just a matter of the moment and not a marketing gimmick, as there are no products to sell and that's why we don't hear much about intermittent fasting , because companies have nothing to gain from it.
Fasting has been a practice present in humans during evolution. As it was often difficult to consume food at any time, as a result they evolved to be unable to eat without food for extended periods of time.
~ IF methods ~
- Method 16/8: consists of consuming food for 8 hours and stopping it for the next 16 hours. So eat plenty from 1:00 pm - 9:00 pm then fast for 16 hours.
- "ha-stop-ha" method: includes fasting for 24 hours; eat for example at lunch and then eat again the next day's lunch.
- Method 5: 2: based on this method, consume 500-600 skips over two consecutive days and then eat normally the other 5 days of the week.
The 16/8 method is more prevalent, as people find it easier to adapt.
~ Health Benefits ~
- Weight Loss: IF helps burn fat in the abdominal area and not only, without having to limit your calorie intake consciously.
- Insulin: Fasting lowers blood sugar levels and increases insulin levels by 20-31%, which are important against type 2 diabetes.
- Heart health: Intermittent fasting can reduce harmful cholesterol, blood triglycerides, blood sugar.
- Cancer: animal studies have shown that fasting can prevent cancer.
- Brain health: fasting increases the BDNF hormone that helps to grow new nerve cells. It also has an impact on the fight against Alzheimer's.
- Anti-aging effect: reduces wrinkles and increases longevity. Studies in rats concluded that after fasting, these species managed to live 36-38% longer than others.
When IF is NOT advised?
Intermittent Fasting is not for everyone. Persons who have problems with eating disorders should consult a physician as in these cases, there may be a risk. Other cases when you should consult your doctor before practicing IF:
- if you suffer from diabetes
- you have low blood pressure
- take medication
- you are underweight
- you are trying to get pregnant
- you are pregnant or breast-feeding your baby
~ Side Effects ~
Hunger is the main side effect of fasting. You may feel like you don't have enough power. This is temporary, as it takes some time for the body to adapt to new meals.
As with any other diet, consult your doctor beforehand.
