Most people living in modern society rarely experience true hunger, which is quite different from the past. This can be attributed to busy lifestyles, late-night snacking, and frequent social gatherings that often prevent us from adhering to a regular meal schedule. The problem is, if this pattern continues, we become more vulnerable to diseases such as dementia, and cerebrovascular conditions. So, how can we break free from this pattern?
Why we need intermittent fasting
Fasting, or omitting meals, induces changes at the cellular level in our bodies. When we fast, our cells regenerate by eliminating older cells and generating younger, healthier ones. Consequently, our cells become rejuvenated, which aids in maintaining overall health. When there is no food intake, cells initiate a cleansing process to survive, eliminating unnecessary components. Autophagy, this self-digestion process, plays a pivotal role in preventing and treating aging, cancer, and neurological diseases.
Intermittent fasting is an eating pattern that helps synchronize our body's internal clock. The circadian rhythm, regulated by the brain and eyes, distinguishes between daylight and darkness. A comparable clock exists within our digestive system, where it is daytime during food intake and nighttime when there is no food. However, modern lifestyles have a tendency to disrupt this natural circadian rhythm through irregular eating and sleeping patterns.
Intermittent fasting helps restore these cycles. By eating during the day and fasting at night, our body's rhythm stabilizes, insulin secretion stabilizes during the night, and the pancreas gets some respite. In this process, our bodies have an opportunity to rest and repair cells. Moreover, during the day, we engage our muscles at the most appropriate times while the pancreas actively functions as well.
Ultimately, intermittent fasting normalizes day and nighttime rhythms, allowing our bodies an adequate balance of rest and activity. This is the fundamental principle of intermittent fasting.
Intermittent fasting methods
For those who are new to intermittent fasting, it is advised to commence with a 12-hour fasting interval. If you were accustomed to consuming meals late at night and having breakfast immediately upon awakening, enduring a long fasting period initially might be demanding. Nevertheless, to encounter the advantages of intermittent fasting, it is crucial to uphold a minimum of a 12-hour fasting timeframe.
When commencing intermittent fasting, initiate a 12-hour abstinence. For instance, conclude your evening meal at 7 pm, and abstain from ingesting any sustenance until 7 am the subsequent day. This might be comparatively effortless to adjust to if you envision it as slumbering during the night. Throughout the daytime, you possess a 12-hour timeframe to eat, and during the night, a 12-hour timeframe to abstain.
Once you have triumphantly commenced, progressively elongate your fasting timeframe to 14 or 16 hours, frequently denoted as 14:10 or 16:8, respectively. Nevertheless, for individuals with metabolic difficulties or health issues, fasting for over 16 hours may not be appropriate. Prolonged fasting intervals may result in muscle wastage or other health-related complications.
Hence, initiating a 12-hour fasting interval and gradually extending it to a maximum of 16 hours, taking into account your health circumstances, can be an effective intermittent fasting approach.
Various effects of intermittent fasting
1. Helps with weight loss: Fasting lowers insulin levels, promoting fat burning. It also reduces calorie intake and boosts metabolism, aiding weight loss.
2. Aids in blood sugar control: Fasting improves insulin sensitivity. Higher insulin sensitivity allows cells to use blood sugar more efficiently, reducing the risk of developing type 2 diabetes.
3. Contributes to heart health: Fasting lowers risk factors for heart diseases such as blood pressure, cholesterol, and triglycerides. It reduces inflammation and oxidative stress, protects vascular health, and promotes fat burning, lowering blood lipid levels.
4. Supports brain health: Fasting stimulates the production of a protein called BDNF (brain-derived neurotrophic factor), which converts brainstem cells into new neurons and promotes neural health through various chemical triggers. It is also known to protect brain cells related to Alzheimer's and Parkinson's diseases.
5. Enhances immunity: Fasting boosts the immune system by reducing damage from reactive oxygen species and controlling the body's inflammatory environment.
6. Supports autophagy: Fasting activates a process called autophagy (self-digestion), wherein cells break down and recycle their old components, assisting in cellular cleanup and regeneration. Autophagy plays a crucial role in preventing and treating aging, cancer, and neurological diseases.
Important points to remember while practicing intermittent fasting
1. The importance of the first meal after fasting
The first meal after intermittent fasting is crucial. Some people misunderstand fasting and consume high-sugar, high-calorie foods right after the fasting period, which can cause a rapid spike in blood sugar, leading the body to store all incoming food. As the fasting period lengthens, the importance of the first meal increases. Thus, it is essential to have a high-quality protein-dominated meal during your first meal. Good options include lean chicken breasts, unsweetened Greek yogurt, tofu, and cheese.
2. Don't eat anything other than water during fasting time
You should not consume anything other than water during the 12-hour fasting period. Some may ask if it's okay to drink tea or medication. The principle is to avoid eating anything besides water. However, if there is a medicine that can be consumed during fasting without issue, it is acceptable only in small amounts. Caffeine-free, sugar-free herbal teas may be allowed, but the fundamental rule is not to consume anything other than water.
3. Effects are seen just twice a week!
If you're too busy with everyday life to practice intermittent fasting during weekdays, don't worry. It is recommended to try it on weekends or holidays. According to research, you can still experience the benefits of fasting at least twice a week. This means you can have dinner at 7 pm on Friday and eat your next meal at 7 am on Saturday, or sleep in and eat at noon. By extending the fasting periods during weekends and practicing intermittent fasting at least twice a week, you can reap health benefits. Modern people can experience positive effects even without fasting daily.
4. People who need to exercise caution with intermittent fasting
Pre-diabetic, obese, and diabetic individuals need to be cautious when practicing intermittent fasting. This is because engaging in excessive fasting while taking diabetes medication can lead to low blood sugar levels. As fasting time increases, such issues may arise, so it's essential to consult with a healthcare professional before attempting fasting.
Mistakes can happen during intermittent fasting, but it's important not to give up. If you lose the rhythm for a day, your body won't be significantly affected as long as you return to a regular rhythm. Don't abandon intermittent fasting after just one mistake; recognize it as a slip-up rather than a failure and get back on track promptly.
Realizing the importance of fasting and trying intermittent fasting can lead to not only dieting benefits but also significant improvements in overall health. It's advisable to attempt intermittent fasting at least twice a week, even if starting now. However, it is crucial to choose a fasting method that suits your circumstances and consult with a specialist if necessary.
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