What is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. It doesn’t focus on what foods to eat but rather when to eat. Common IF methods include:
- 16/8 Method: Fasting for 16 hours, eating within an 8-hour window.
- 5:2 Diet: Eating normally for 5 days, restricting calories (500-600) on 2 non-consecutive days.
- Eat-Stop-Eat: Fasting for 24 hours once or twice a week.
- Alternate-Day Fasting: Alternating between normal eating and fasting days.
How Intermittent Fasting Affects the Human Body
- Cellular and Hormonal Changes
During fasting, the body undergoes several changes at the cellular and molecular levels:
- Insulin Levels Drop: Promotes fat burning.
- Human Growth Hormone (HGH) Increases: Aids muscle gain and fat loss.
- Cellular Repair: Triggers autophagy (removal of damaged cells).
- Gene Expression: Alters genes linked to longevity and disease protection.
- Weight Loss & Fat Burning
- Helps reduce calorie intake.
- Increases metabolic rate by 3.6–14%.
- Lowers insulin, promoting fat breakdown.
- Brain Health & Cognitive Benefits
- Boosts production of brain-derived neurotrophic factor (BDNF), supporting brain function.
- Reduces risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
- Heart Health
- Lowers LDL (bad) cholesterol, blood sugar, and inflammation.
- Reduces risk of heart disease.
- Longevity & Disease Prevention
- May extend lifespan by reducing oxidative stress.
- Lowers risk of type 2 diabetes, cancer, and chronic diseases.
Consequences of Intermittent Fasting
- Short-Term Side Effects
- Hunger & Fatigue: Common in the initial phase.
- Irritability & Mood Swings: Due to changes in blood sugar levels.
- Headaches & Dizziness: As the body adapts to lower food intake.
- Digestive Issues: Constipation or bloating due to changes in meal timing.
- Potential Long-Term Risks
- Nutrient Deficiency: If not planned properly, it may lead to deficiencies in vitamins and minerals.
- Muscle Loss: Excessive fasting without proper protein intake can lead to muscle breakdown.
- Hormonal Imbalances: Can affect menstruation and fertility in women if done excessively.
- Risk of Overeating: Some people may binge eat during eating windows, negating the benefits.
Who Should Avoid Intermittent Fasting?
- Pregnant & Breastfeeding Women
- People with Eating Disorders
- Those with Diabetes or Low Blood Sugar Issues
- People with High-Stress Levels or Adrenal Fatigue
