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If you are looking for a new, effective and suitable weight loss method for today’s modern life, try Intermittent Fasting (IF), so what is IF and what are its benefits? What are the benefits and how? Let’s find out together now.
Intermittent Fasting Method
Intermittent fasting is a form of eating that cycles between eating times and fasting times, this method does not specify what foods you should eat but only requires time that you need to adjust. to be suitable for meals according to this method.
Current popular intermittent fasting methods include fasting for 16 hours daily or fasting for 24 hours on 2 days per week.
Intermittent fasting is currently a very popular form in the health and fitness community.
The benefits of this method
When you do intermittent fasting (IF), your body will begin to experience many changes at the cellular and molecular levels. According to Healthline , an American health information site, your body will first begin to regulate hormone levels to make it easier for body fat to be stored. Human Growth Hormone (HGH) will spike up to 5 times, which is very beneficial for fat and muscle loss.
Your cells also initiate important repair processes and gradually replace specific cells through changes in gene expression, which helps to remove old proteins and alleviate accumulated dysfunctions. accumulate inside cells.
The gene expression also changes, the functions of genes related to longevity and protection against disease will be enhanced many times.
Due to hormonal changes inside the body, fasting (IF) can help increase your metabolic rate by 3.6 – 14%
How to do Intermittent Fasting
There are quite a few different ways to do intermittent fasting (IF), but they all involve adjusting the regimen and timing of meals. The following are the most common methods of (IF).
The 16/8 Method: This method involves skipping breakfast and limiting your daily eating time to just 8 hours. The implementation is also very simple, for example, you can only eat between 1 – 9 am or 12 – 8 pm and you must fast for the remaining 16 hours of the day.
Eat-Stop-Eat: This is the 24-hour fasting method listed above, with this method, you will start fasting from dinner the previous day until dinner the next day. You should only do this method twice a week to avoid affecting health problems.
Method 5:2 : With this method, you can only consume 500-600 calories on two random consecutive days of the week and you can eat normally on the remaining days.
Notes when using intermittent fasting method
If you have a history of being underweight or have illnesses related to eating disorders, you should not do this intermittent fasting process without consulting your doctor.
Depending on gender, women when performing this method of intermittent fasting will not bring as much effect as in men , in addition, through many studies, it has also been shown that intermittent fasting in women can cause menstruation to stop. Menstrual periods are temporary, but when they return to their normal diet, their periods will resume.
It is for these reasons that women should be careful before engaging in this intermittent fasting and should still seek advice from their doctor or other professionals.
In addition to taking measures to lose weight for the body, it is necessary to pay attention to fully supplement the body with nutrients, eat a lot of fruits and green vegetables, to provide fiber for the body.
Source: Vinmec.com, Healthline page, US health information site
Intermittent fasting (IF) is a great way for some people to lose weight, but it may not be suitable for many different people, such as women and people with eating disorders. If you feel better doing this weight loss process then this is definitely a very powerful tool that will help you to improve your health and your body.
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