Intermittent fasting , has recently been gaining attention as a way to live a healthy lifestyle, raising many issues. Let’s take a closer look at this method, which is known to improve overall health beyond just weight loss.
What is intermittent fasting ?
Intermittent fasting is a diet that involves eating only during certain times of the day and fasting during the rest of the time . This method is known to boost metabolism and provide various health benefits.
Key Benefits of Intermittent Fasting
Weight Loss
Since you are only consuming calories during a limited time, your calorie intake will naturally decrease.Improving insulin sensitivity
Longer fasting periods can help alleviate insulin resistance.Cell regeneration
is promoted through the process of autophagy, which promotes cell regeneration.Reduces inflammation
It may have a positive effect on lowering inflammation levels in the body.Studies have shown that it promotes brain health, improves cognitive function, and provides neuroprotective effects.
How to start intermittent fasting
Intermittent fasting can be a daunting task for first-timers. Use the guide below to help you ease into it slowly.
Start with the 16:8 method
The most common method is based on a 16-hour fasting window and an 8-hour eating window.
For example, you can eat from 12 a.m. to 8 p.m.Set meal times
Set meal times that fit your personal lifestyle.Water, unsweetened tea, and black coffee are allowed during water fasting .
Balanced Nutrition
It is important to consume nutrients evenly throughout your meals.Adapt gradually.
Don't overdo it right away, but increase your fasting time slowly.
caution
Intermittent fasting may not be suitable for everyone.
You should consult a qualified healthcare professional if:
- Pregnant and lactating women
- Diabetic patient
- People with a history of eating disorders
Also, excessive fasting can actually be detrimental to your health, so maintain a proper balance.
Intermittent fasting experience
I have someone around me who started intermittent fasting 3 months ago. When I listened to him, he said that it was hard to adapt at first, but he gradually got used to it and experienced many changes. He said that he lost 5kg and his overall condition improved. I recommend that you try it yourself.
conclusion
Intermittent fasting is becoming more than just a diet method; it is a new paradigm for healthy living. However, it is important to carefully approach all health-related decisions according to your own circumstances.