Intermittent fasting is one of the most modern methods used in weight loss, as this method is one of the methods that have been talked about a lot recently, which has proven to be very effective in reducing excess weight, and promoting the health of the body, and this method is inspired by the religious idea of fasting, where people knew the benefits of fasting in general, and therefore they paid attention to the idea of using fasting as a way to reduce weight and improve public health, and intermittent fasting has multiple methods and methods, including:
Types of intermittent fasting
Fasting for specific hours a day
This method depends on fasting specific hours of the day, such as fasting for 12 hours and eating for the other 12 hours, by distributing meals and eating healthy food during the allowed time, knowing that it is allowed to drink liquids such as water and coffee without sugar during the fasting period.
Fasting one day and breakfast one day
Where this method depends on fasting one day and breakfast the next day, by refraining from eating during the full 24 hours, and then eating healthy naturally during the day of breakfast, but this method includes two optional methods, where a person can stay away from solid eating and suffice with liquids during a period of 24 hours of fasting, and he can also eat foods provided that they do not exceed the limit of 500 calories during the whole day.
Fasting a whole day of every week
This method is considered one of the most difficult types of intermittent fasting, as it depends on fasting 24 hours completely, and eating healthy food during the remaining days of the week, but the person may feel tired, fatigue and headache, especially during the first times.
16 hour fasting
This method is called the 16:8 method, where we fast for 16 hours continuously and break the fast for 8 hours, in which we eat healthy food, and fluids can be consumed during the fasting period, and this type is considered one of the most common and widespread types of intermittent fasting, and it has given impressive results in weight loss, fighting many diseases.
Reduce the number of meals
This method is based on skipping the main meals, and reducing the number of meals per day between only one or two meals, provided that healthy and adequate food is eaten during the meals eaten.
Benefits of Intermittent Fasting
Intermittent fasting improves the overall health of the body, and helps the body obtain many benefits, including:
Improve digestive health
As fasting and abstaining from eating helps to relax the digestive system, and improves its health, as stopping it from receiving food helps to improve the percentage of secreted enzymes and beneficial bacteria, which improves its health, and helps it to perform its work to the fullest.
Weight Reduction
Weight loss is one of the most important reasons for intermittent fasting, as intermittent fasting helps reduce the number of calories consumed, and it also improves metabolism that helps improve the body's absorption of nutrients and avoid fat accumulation, as intermittent fasting leads to a loss of 3 to 8% of the basic weight of the individual within a week.
improve blood sugar level
Intermittent fasting has proven to be very effective in improving sugar and insulin levels in the body, and it is also effective in preventing diabetes.
Reduce the symptoms of premature aging
Where unhealthy eating and sugars are among the most common causes that lead to the appearance of symptoms of premature aging, and intermittent fasting is one of the most effective solutions to get rid of these symptoms.
Detoxification of the body
Intermittent fasting is one of the ways that purify the body and rid it of toxins, by stimulating the body to excrete waste during the fasting period while drinking quantities of fluids, which helps diuresis, which works to rid the body of various impurities that harm it.
Getting rid of belly fat
Where intermittent fasting is one of the most types of dieting that helps get rid of belly fat, which is considered one of the most difficult types of fat to remove, as it leads to a loss of 4 to 7% of the waist circumference measurement within a week, which is an impressive success that many seek to obtain.
Important tips on intermittent fasting
Success in following the process of intermittent fasting requires long patience and great determination, and therefore it is necessary to focus on the goals, and to have the necessary patience, and it is not necessary to make strenuous physical efforts during the fasting period so that the body is not hurt and feels very tired, in addition to that it is necessary not to deprive the soul of everything it desires, alive can eat some foods that the person likes, but in small quantities, in order to give the body a moral boost in order to continue Health system.
It is also always recommended to use spices and food flavorings with healthy meals eaten, because they promote a feeling of satiety for long periods, which reduces the body's need for food during the fasting period, in addition to the need to consume abundant amounts of fluids during the fasting period, which will reduce dehydration and fatigue in the body, and it is often recommended to drink herbal tea without sugar due to its many health benefits.
Despite the many benefits of intermittent fasting, it may lead to undesirable results, as eating unhealthy food outside the fasting time may lead to an adverse effect, live that can cause obesity, in addition to that it may cause infertility in women, and promote a sense of weakness and weakness, especially during the first period of its experimentation, but patience and adherence to the rules with the need to follow the law of not excessive and not negligent inevitably leads to the desired results.