The Benefits and Implications of Intermittent Fasting

For the vast majority, the word fasting raises the thought of prolonged periods without sustenance. A few people fast intermittently for religious reasons or restorative needs. However, another diet has people fasting for better health and mental clarity.

Intermittent fasting may be practiced in a few different ways. Alternate day fasting is just what it sounds like. On alternate days, you either feast or fast. Modified fasting involves eating normally five days a week with food restricted to about 25% of your calorie needs on two non-consecutive days. Time restricted fasting limits food within specific time span; say 8 p.m. to 10 a.m. In this type of fasting, you go 12 to 16 hours restricting food. It gives your system a boost to stay in a fasting position making your body used to it.


These forms of fasting do appear to promote weight loss. Your circadian check is effectively associated with directing your metabolism and numerous hormones, including the appetite hormones leptin and ghrelin. According to various studies, if we eat with the accordance of nourishment prior in the day it adjusts with our circadian rhythms, and upsetting these rhythms by eating late during the evening or eating as per move work, prompts a higher post-dinner glucose reaction, delayed insulin presentation, and a more serious danger of type 2 diabetes and obesity.

Beyond this, there's a behavioural component involved. Late night nibbling can be a typical practice (as any of us who have cosied up to a bowl of popcorn knows), and setting up principles to counterbalance, this helps restrict overeating.

Restricting eating to daytime hours optimises and extends your body’s natural cleansing process, which may have other benefits, such as improved alertness and attention, lower body-wide inflammation, a reduced risk of illness, and promoting a longer and healthier life. To optimise this process of intermittent fasting, you need at least 10 to 12 hours without food intake.

It doesn’t matter whether you’re a night owl or a morning bird, the key is to stop eating a few hours before bed. The food you eat before bed doesn’t have a chance to be used as energy, so not only does it promote fat storage, it interferes with the body’s cleansing process.

The only con of intermittent fasting is that alternative day eating process disturbs your performance at work because of the lethargy, and impacts your social life, having a dinner at 7p.m. but you have already cut your food off at 6p.m. You can always set up a counter schedule to control it.


If you are a constant munch cracker or have an eating disorder which includes binge eating, food obsession, overuse of laxatives. Women who are pregnant or breastfeed should highly avoid intermittent fasting, do not attempt fasting with severe medical conditions or a compromised immune system, as far as you love your body you will do everything to stay fit!

• Get a count on your calorie before giving it a start, select wholesome food that would give you energy too.

• Focus on a variety of veggies to make sure you get an array of healthy compounds, along with quality protein sources such as eggs, skinless poultry, tuna and other seafood which will do a good job to keep your hunger pangs under control.

• Balance out your meals with fruits and whole grains. If you’re doing an alternate fasting diet, you’ll want to pay really close attention to lower calorie foods that create volume both on your plate and in your belly.

- Remember, as with any sensible eating plan, non-starchy vegetables are your friends.