The trend of “fasting in time” according to the pattern of Intermittent Fasting. The referred to as IF is a popular trend. Many people talk about the increase lately Especially in the group of people who want to reduce the amount of body fat. Want to lose weight Change shape or even in some beliefs. If IF helps improve overall physical health, longer life.
But must say here first that weight loss. Regardless of the theory have both advantages and disadvantages. So it is advisable to read consciously choose and adapt to suit your own lifestyle, it’s best.
The principle of Intermittent Fasting (IF) is not new. If looking carefully at culture, religious beliefs, there is a fasting period like IF principles, such as Muslim fasting. During Ramadan That will only start eating at sunset And will stop eating And the water when the sun rises Like the food of the monks That I had for breakfast and lunch, after that I would only water.
What is Intermittent Fasting (IF)?
Intermittent Fasting (IF) would call “IF” in short. In fact, not a weight loss program. It is a form of diet to determine the time of the meal. Do not cut food or reduce the amount of food. Can say that you can eat everything. No need to change the food you eat. But will allow us to change the time to eat. Just have to consider the nutrients of food and the amount of energy the body needs per day.
Working principle of Intermittent Fasting (IF)
People who know IF and choose to use this method. Most of them will talk about how to help reduce the amount of fat in the body.
So why does IF help to reduce the amount of fat in the body?
First of all, must come to understand the different body during the time that we eat. And fasting first
During the time that we eat From the food into the mouth to digestion And absorb that nutrient Will last approximately 3-5 hours, during which time The body will have higher amounts of insulin in order to maintain blood sugar levels. Therefore making it difficult to burn fat during that time On the other hand, when the stomach is empty, the food is digested and completely absorbed. Insulin content decreases, causing the body to secrete growth hormones and form ketosis, which helps us to burn fat better during times of starvation.
Intermittent Fasting (IF) then applies the principles of this process. By defining the body for at least 12 hours in order to stimulate the body to use more fat for energy during times without energy from food. In addition, limiting the time to eat Also helps to control the amount of food not too much Especially those who like to eat little by little
Currently, Intermittent Fasting has many formulas. According to the time of fasting But all will be under the same practice, fasting for a set period of time Will drink water and drinks without energy only Each formula has different feeding times and fasting periods.
Different ways of doing IF
16/8 is a fasting period of 16 hours and a feeding period of 8 hours. This 16/8 formula is one of the most popular methods at this time. Because it’s easy to do Can be done continuously And does not affect the daily life too much
19/5 or Fast Five means there is a fasting period of 19 hours and a feeding period of 5 hours.
Eat Stop Eat is a fasting period of 1 full day (24 hours) and only 1-2 days a week.
Warrior Diet looks like the methods are similar to the food of the monks. And Muslim fasting Is able to choose Fasting during the day or night time. The Fasting period lasts around 19-20 hours.
5: 2 Diet means eating a normal amount of food by not less than BMR and not exceeding the daily energy requirement of 5 days / week and controlling the amount of energy from your diet for around 500-600 kcal for 2 days. Per week.
Does Intermittent Fasting (IF) Affect Health?
Believe that it is a question that many people are wondering. Its used to decide whether or not it should be done. Like other weight loss methods. That has both advantages and disadvantages and precautions.
Risk of eating more food than the body needs to use.
With dietary restrictions or limiting energy intake 2 days a week (Principle 5: 2) will result in hunger and longer appetite. When hunger strikes and wants, many people will wait for the moment to eat. Plan your dream meal and eat all the food you want to eat. Which if lacking control And restraint. There is a risk of overeating or wanting to feel guilty when eating too much food. Can cause stress.
Most people who do IF spend the night time. Is a fasting period Since it’s a period of restful sleep. The body does not have to exert any activity. The research shows that dieting causes a lot of hunger during the night Causing sleep problems. Can’t sleep Not enough rest. Which may result in hunger control And craving for sweets And items that are high in fat.
Risk of malnutrition
In the case of doing IF by mixing other diet methods. Especially counting only the amount of energy or cutting down the amount of carbohydrates and fat. May cause the body to lack nutrients necessary to sustain life Which. If done continuously for a long time . May cause the body to change modes to survive and maintain balance By reducing metabolism. To use less energy Accumulate more fat. reduce and control weight more difficult.
To burn energy For use in our body is very complicated. When the amount of energy from Lower carbohydrates The process of metabolism of protein and fat into energy will gradually increase, the proportion of energy metabolism from Muscle protein and fat is more or less Depends on the shape The amount of protein it receives and the physical activity it does with If the body does not receive nutrients And sufficient protein Or doing physical activities that are too heavy May cause loss of muscles.
Intermittent Fasting (IF) can be discounted but not for everyone.
Even though there are many researches and those who have done the IF successfully. But it is not a confirmation that Intermittent Fasting (IF) will be the right method for everyone. As each person’s physical condition There is no response. Resulting in numerous results with health.
Therefore want to study and find information And check your physical condition before, during and after the IF. In addition, should consult and under the supervision of experts. Especially in people with health problems To help with nutrition planning and the right time to do.