Intermittent Fasting – What You Need to Know

Think you know everything there is to know about intermittent fasting? Chances are, there are still a few things you don’t know. This fad diet has taken the world by storm, with more and more people jumping on the bandwagon every day. While there’s no denying that intermittent fasting can lead to weight loss, there are also a few potential downsides that you should be aware of before you start this type of diet.

What is intermittent fasting?

Intermittent fasting is an umbrella term for various diets that involve consuming all your calories for the day during a specific window. The 16/8 diet, which entails a 16-hour fast followed by an 8-hour window during which you consume all of your calories, is the type of intermittent fasting that is most widely used. For example, you would stop eating at 8 pm and not eat again until noon the next day. Other intermittent fasting methods include the 5:2 diet and the warrior diet.

During the period of fasting, beverages such as water, black coffee, and unsweetened tea are permitted. Some people also choose to do a “dry fast,” which means abstaining from both food and drink for the fasting period.

The Pros of Intermittent Fasting

The reason why many people are hopping into this plan is that they have seen results. There are a few potential benefits associated with intermittent fasting, including;

Weight loss

When done correctly, intermittent fasting can lead to sustainable weight loss by creating a calorie deficit. A calorie deficit occurs when you burn more calories than you consume, causing your body to start burning stored fat for energy.

Help to improve blood sugar levels.

Intermittent fasting has been shown to help improve blood sugar levels and insulin sensitivity. This is especially beneficial for people with type 2 diabetes or prediabetes.

Reduce inflammation

Chronic inflammation is linked to various diseases, such as heart disease, cancer, and Alzheimer’s disease. According to recent research, intermittent fasting has been shown to help reduce inflammation in the body.

The Cons of Intermittent Fasting

While some potential benefits are associated with intermittent fasting, there are also a few potential downsides that you should be aware of before starting this diet.

It might be tough during the start.

While you can try to ignore the hunger pangs by logging into your favorite casino and taking advantage of the PlayCroco Casino Bonuses, your body will still need time to adjust to the new way of eating. This can make it tough to stick with intermittent fasting initially, especially if you are not used to going long periods without food.

You might overeat during the “feeding” window.

If you are not careful, you may end up overeating during the “feeding” window and offset any weight loss you might have achieved through fasting. You can avoid this by eating slowly and mindfully and choosing nutrient-dense foods.

It’s not sustainable long-term.

Intermittent fasting is not a sustainable diet long-term, as it’s not possible to fast forever. If you fall off the wagon, it can be very easy to overeat and regain any weight that you lost while following the diet. To maintain your weight loss, you will need to find a more sustainable diet plan that you can stick to in the long term.

Possible side effects

As with any diet or lifestyle change, there are always some potential risks and side effects associated with intermittent fasting. These include;

Dehydration

If you are not careful, you may become dehydrated during fasting, as you’re not consuming any fluids other than water. This can lead to headaches, dizziness, and low energy levels.

It’s important to ensure that you’re drinking plenty of water and staying well-hydrated while following this diet.

Hypoglycemia

If you have diabetes or prediabetes, you may be at risk for hypoglycemia (low blood sugar) if you don’t eat enough during the “feeding” window. However, by eating small meals or snacks every few hours during the feeding window, you can avoid it.(1)

Increased hunger

Intermittent fasting can actually increase your hunger levels as your body becomes used to long intervals without food. This can make it challenging to stick to the diet long-term.

Irritability

You may also find that you become irritable or cranky when you’re hungry, making it difficult to stick to the diet, especially if you have a busy lifestyle.

Is intermittent fasting for everyone?

While intermittent fasting can be effective, it is not recommended for everyone. For instance, breastfeeding or pregnant women, children, teenagers, and those with a history of eating disorders should not follow this diet. If you have any concerns about starting intermittent fasting, you should speak to your healthcare provider first. (2)

Conclusion

If you are thinking about starting an intermittent fasting diet, do your research first and make sure that you understand both the potential benefits and risks associated with this type of diet. While intermittent fasting can lead to weight loss and improved blood sugar control, it is not right for everyone and is not a sustainable long-term solution for most people.

As with any new diet or lifestyle change, it’s always best to talk to your doctor or a registered dietitian before making any radical changes to your eating habits.