Intermittent fasting has become very popular in the western world today. This can help you lose weight without feeling hunger, intermittent fasting greatly help reduce the risk of chronic diseases like diabetes and heart disease, if done correctly. Intermittent fast can also make your sleep more sound and the energy in your body is in balance.
Intermittent fasting performed over half a day can be beneficial to health. Even for those who never eat late, fasting in this way can be really profitable. Intermittent fasting is fasting done with the rules of eating only 500 calories followed by fasting 12 to 18 hours a day. Research has linked this way of fasting with reduced risk of heart disease and cancer. In fact, according to research, intermittent fasting for several weeks can help your brain counteract neurogenerative diseases such as Alzheimer’s and Parkinson’s, in addition to improving mood and memory.
So far, research strongly supports intermittent fasting because it can do wonders for your health. Intermittent fasting is the kind of fasting that is scheduled, planned meals, where you adjust the normal time period of your daily meal to longer hours without cutting calories.
Benefits of intermittent fasting
- Helps improve insulin sensitivity. Insulin sensitivity is very important for your health, such as insulin resistance or insulin sensitivity contributes to almost all chronic diseases.
- Normalizes ghrelin levels, also known as ‘hunger hormones’.
- Increases the HGH production, this is an important thing in health, fitness, and slow the aging process.
- Lowering triglyceride levels.
- Helps suppress inflammation and fight against radical damage.
- Exercising in a state of fasting can help fight muscle aging and increase fat burning.
- Exercise combined with intermittent fasting is an ideal strategy to improve your fitness.
- Lowering the buildup of oxidant radicals in the cells of the body, thus preventing the adverse effects of oxidation on cell proteins, fats and nucleic acids associated with the aging process and diseases.
- Fasting produces reactions to stress, resist stress and fight disease.
Intermittent fasting is done daily as an activity for caloric restriction, especially for people with obesity or overweight problems. It is a natural and very safe solution in practice to make you feel better. Scheduled meals that involve intermittent fasting can help fight not only obesity but also many diseases related to modern life, such as diabetes, heart disease, cancer and Alzheimer’s.
The advice given in the fight against obesity is usually focused on consuming fewer calories and exercising more. In addition, eating foods such as vegetables, fruits, nuts, fiber and fish and reducing snacks are also often recommended.
How to set a fasting schedule
If your fasting strategy for your diet has made you feel weak and unsuccessful, you need to reevaluate and start trying to apply this intermittent fast as a substitute. Recommended intermittent fasting times are as follows:
- 7 am – 11 am = fasting
- 11 am – 12 pm = light exercise
- 12 pm – 6 pm = meal
- 6 pm – 11 pm = fasting
- 11 pm and up = recommended for rest or sleep
For beginners, intermittent fasting may be a bit of a burden. For that reason, some experts suggest that beginners start by just fasting a few days a week. Other experts recommend that every day the long time of fasting is always added, eg. from 12 hours, 14 hours next day, then up to 18 hours.
Fasting will help your body to burn excess carbohydrates and fats. This fasting can be done gradually. Once your body is able to adapt to change your eating hours, it will be easier for you to fast for 18 hours with the condition still feel full.
During intermittent fasting, you need to reduce or stay away from foods high in carbohydrates such as fast food, bread, potatoes, canned food or drinks. Fill your diet with vegetables, healthy proteins, and healthy fats such as butter, eggs, avocados, coconut oil, olive oil, and nuts.
There are many people who talk about fasting and all aspects of this activity, including its effects on our systems and organs, which for most of the year, for almost 24 hours, continue to process the foods and drinks we consume, producing very nutrients and vitamins needed by our body. When you are fasting, then all the organs, especially the digestive organs will be rested.
Scientific research shows that by extending the time between food intake, the body processes calories more effectively. This is because the body has a longer time to digest food. In essence if we do not eat anything more than 8 hours, the supply of glycogen runs out, then the body will use the fat in the body for normal activities. The long digestive process of food can lose weight effectively without endangering health.
In addition to losing weight, other fasting benefits found through research is the increased ability of the body to counteract the effects of stress that injure cells. Periodic fasting is an amazing way that can help you lose weight while also helping us cut the risk of degenerative chronic diseases such as diabetes and heart disease. This method is actually not a new thing, from ancient times, our ancestors also often do intermittent fasting, because the food is not always available at any time so easily as in this era.