Is Intermittent fasting advantageous ?
Is Intermittent fasting advantageous ?
Intermittent fasting is a popular form of diet that has been adopted by many people recently. This diet can offer many health benefits, but there are also some risks to consider.
What is Intermittent fasting ?
Intermittent fasting (IF) is an eating pattern that cycles between fasting and eating in which you just only eat during a specific time. Many diets focus on what to eat, but intermittent fasting is all about when you eat.
IF may help prevent mindless eating throughout the day. It might also be a suitable choice if your calorie deficit in the past did not work.
Health benefits of Intermittent Fasting (IF):
1. Heart health:Many studies prove that Intermittent fasting can improve numerous different risk factors for heart disease, such as blood sugar levels, blood pressure, blood triglycerides, inflammatory markers,...
2. Prevents cancer:Intermittent fasting has been illustrated to help prevent cancer due to its beneficial effect on metabolism. In addition, IF also reduces several side effects of chemotherapy.
3. Prevents Alzheimer’s disease:Intermittent fasting may delay the onset of Alzheimer’s or reduce its severity. In many reports, IF also improved Alzheimer’s symptoms. Furthermore, this diet may protect against other neurodegenerative diseases, such as Parkinson’s disease and Huntington’s disease.
4. Weight loss:During fasting, the insulin levels will go down which makes fat cells release their stored sugar to use as energy. It means we will burn off our fat if we let our insulin levels decrease. In addition, Intermittent fasting can boost metabolism and help consume fewer calories which are effective tools to lose weight and visceral fat.
5. Brain health:Intermittent fasting improves numerous metabolic which is crucial for brain health. IF may lower inflammation, oxidative stress, insulin resistance, blood sugar levels,... It can be concluded that fasting may have important benefits for brain health as increasing the growth of new neurons and protecting the brain from damage.
Side Effects of Intermittent fasting (IF):
1. Fatigue and lack of energy:If Intermittent fasting is not suitable to your lifestyle or you do not eat the right foods, it can cause excessive fatigue and shortage of clarity. On the other hand, low blood sugar related to IF can cause you to feel tired or have sleep disturbances. However, when your body becomes adapted to regular fasting periods, intermittent fasting can actually reduce fatigue.
2. Hunger and cravings:Studies prove that hunger is a symptom occurring during the first days of a fasting regimen. It appears when you lower the intake of calories or experience long fasting periods. The body needs to be practiced to undergo 16 hours without food and this diet may not work for some people. Nevertheless, symptoms like hunger and cravings may resolve when your body adapts to regular fasting periods.
3. Digestive problems:A shortage of fluid, vitamins, protein, or fiber can cause digestive issues such as constipation, diarrhea, nausea,... in any diet. Especially, constipation can be worse due to dehydration and lack of nutrition related to Intermittent fasting. For that reason, staying hydrated and choosing nutrient-dense foods are crucial during fasting periods.
4. Hair loss:Intermittent fasting can shock your body into Telogen Effluvium (TE) which is a common type of temporary hair loss and slow hair growth. In addition, consuming a lack of protein and B vitamins can also cause hair loss. If your hair is falling out more than usual, you should check the composition of your daily meals and speak to your doctor.
5. Irritability and mood changesDuring fasting periods, low blood sugar and hypoglycemia can appear leading to irritability, anxiety, and poor concentration. On the other hand, feeling obligated to follow Intermittent fasting can affect your mood negatively, especially when you are isolated from friends or family members because of diet restrictions. If you have these symptoms, you should speak to a doctor, psychologist, or nutrition coach.
Who should not follow Intermittent fasting ?
As a result of dangerous side effects, you should think carefully before following Intermittent fasting. Healthcare professionals generally advise that these people should avoid IF:
- Women who are pregnant or breastfeeding.
- Young children and teens under age 18.
- Older adults or people with immunodeficiencies.
- People with type 1 diabetes who take insulin.
- People with eating disorders.
- People with dementia or a history of traumatic brain injury.
Intermittent fasting may have different effects on different people. If you want to try out IF, check with a healthcare professional first to make sure it is appropriate for you. Then choose the suitable method of Intermittent fasting to follow.
Compiled and penned by Crocus Media
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