A new way to lose weight? Let's talk about Intermittent Fasting (IF)!

Many people are talking about losing weight these days. You may have heard a new term called 'Intermittent Fasting'. Maybe one of your friends is doing it, or you may have seen it on the internet. So what is Intermittent Fasting? Is it really good for your health? Let's talk about it all simply and clearly.

What is Intermittent Fasting (IF)?

Simply put, Intermittent Fasting is a method of controlling food intake. However, in this method, we focus more on when and how we eat rather than what we eat. In this method, we fast for a specific period of the day or week, and then eat normally the rest of the time.

While some people follow this method to lose weight, others believe that it will improve their overall health. There are various ways to do this. Some of them are:

• Alternate Day Fasting: Not eating or consuming very low calories every other day.
• 5:2 Intermittent Fasting: Eat normally 5 days a week, and then fast for 2 days or eat very little (around 500-600 calories).
• Time-Restricted Feeding: Eating only during a specific number of hours (e.g., 8 hours) out of a 24-hour day and abstaining from eating for the remaining 16 hours. This is the popular 16/8 method.

How does this method affect the body?

Okay, now let's see how this works. Our body's main source of energy is a type of sugar called glucose . When we eat food, especially carbohydrates, our body is constantly getting glucose.

But when we go without eating for hours, our body uses up all the glucose stored in it. What happens then? The body starts burning stored fat for energy. This is what we call metabolic switching . This is the main reason for weight loss.

Another theory is that when we abstain from eating like this, our cells are put under mild stress. As a result, those cells adapt to withstand that stress. Some scientists also believe that this process can make cells stronger and increase their resistance to disease.

But remember, no one knows for sure how this works 100% of the time, and the way it affects each person may be different.

What are the benefits of Intermittent Fasting?

Research has found that this method may provide several health benefits.

• Weight loss: Body weight decreases due to fat burning.
• Reduced Insulin Resistance: This condition is a major cause of Type 2 Diabetes. IF can increase the body's sensitivity to insulin.
• Lowering bad cholesterol and triglyceride levels: These are factors that increase the risk of heart disease.
• Blood pressure control.
• Controlling inflammation in the body: This inflammatory state is linked to many diseases, from diseases like asthma to Alzheimer's disease.

More practical benefits

In addition to these health benefits, there are several other advantages:

• It's simple: you don't have to count calories or carbs in the food you eat. You just have to think about the time you don't eat.
• Flexible: You can do this even if you are a vegetarian/vegan. However, it is very important to avoid processed foods and eat a nutritious, well-balanced diet .
• Saves money: Since you'll be eating less food per week, your food bill may also be a little lower.

What are the risks and side effects of this?

Along with the benefits, there are some risks and disadvantages to this method. Not everyone is comfortable going without food for a long period of time.

Some of the commonly seen side effects are:

• Dizziness
• Nausea
• Insomnia
• Headache
• Weakness in the body
• Mood swings

Some studies have shown that people who do IF may lose muscle mass . Also, some people tend to overeat on days or hours when they are allowed to eat. If you are older, losing a lot of weight all at once can affect bone health, the immune system, and energy levels.

Different ways to do IF and food choices

If you're thinking about trying this method, you need to choose the method that works for you. Here are some popular methods.

On diet days: You can eat whatever you want, but for best results, stick to a nutritious diet. Include fish, vegetables, fruits, legumes, olive oil, nuts, and beans, as recommended by experts , in your diet . Limit sugary drinks, cakes, biscuits, and processed foods as much as possible.

For fasting days: If you're eating 500-600 calories, choose foods that are filling, high in fiber and protein. Apples, almonds, and plain Greek yogurt are good choices. And don't forget to drink plenty of water to avoid dehydration .

So, who is this really for? Who shouldn't?

Many studies show that IF can help you lose weight. However, the same studies show that traditional low-calorie diets can produce similar results. Many people find it difficult to maintain both methods.

Who should not do Intermittent Fasting?

This method is not suitable for everyone . The following people should completely avoid following this method.

• People with eating disorders .
• People who use medications that should be taken with food .
• Pregnant or breastfeeding mothers.
• Growing children and young people.

Intermittent Fasting, Weight Loss, Diet, Healthy Lifestyle, 5:2 diet, 16/8 diet, Sri Lanka