If you’re not a beginner in the world of workouts and diets, you must have heard about “intermittent fasting”. Before committing to a new diet plan, in this case, intermittent fasting diet plan, it is necessary to be prepared for what you are getting yourself into (intermittent fasting facts).
A sudden change in the lifestyle requires a wholesome knowledge about the diet’s facts and myths. Not all are the same, the same goes to the bodies, you never know how your body will react to the drastic change. So before starting your weight loss journey, have a close look about the diet.
What is intermittent fasting?
Intermittent fasting is about alternating your eating and fasting periods. To simplify, if you will fast for 12 hours constantly then you need to eat within the next 12 hours. Yes, it seems interesting, right? You must be thinking – how is that going to cut off your fats? Well, it does.
The liver stores glucose, which is used as energy before it starts burning body fat. However, glucose is used as energy and fat is stored in the fat tissue after every meal. But during fasts, once the glucose is drained, fat is broken down and used for energy. Intermittent fasting is not just of one type, it has different methods and types. One should choose the meal plan according to his or her requirements or as per the nutritionist’s recommendations.
If your goal is strength training and muscle gaining then such fasting is not the best for you.
To give a clear picture, here are a few facts about intermittent fasting.
Intermittent fasting facts
- Not just the weight that alters!
Fasting will alter your hormones and cell construct along with weight loss. It’s not probably bad for you. Such an alteration will help you lose fat more efficiently. The stored fat is accelerated to energy when changes occur in your hormones.
- Insulin resistance
As we know, insulin resistance promotes type 2 diabetes. Before starting any weight-loss method, it is always important to check the health factors related. Nevertheless, intermittent fasting is safe as it helps in reducing the blood sugar levels, which leads to lowering the risk of diabetes.
- Is it the best solution to weight loss?
From the limited research on a particular subject, it cannot be said to be bad. It has proven itself with some promising effects. It’s not right to say that it is better than all other weight loss plans but it is also as good as they are.
- Safe for all?
When it comes to health, it may not be safe for everyone. As said earlier, different bodies, different reactions. The safest way to start any weight loss plan, especially if it causes a drastic change, interacting with a doctor or dietician is a must.
- Drinks are always welcome!
You can have your beverages or drinks, whatever you like during those fasting hours. But it cannot be loaded with cream on your favourite coffee or lots of sugar in your tea. You can enjoy the drinks but it should be low on calories.
- Improves metabolic rate
It’s a myth that fasting affects your metabolic rate. As a proven matter, it helps in improving the metabolic rate. In the case of extremes, for example – if you wish to fast for 4 days, that might take your metabolism rate down.
- Binge eating is a NO
If you think you can eat anything that comes in your mind after fasting hours, then that’s a big no. Fasting for hours and eating junk food the next day is not a part of intermittent fasting. You have to eat healthy food.
5 Intermittent Fasting Myths
As people are getting common to fasting, there are still some intermittent fasting myths. Here are the myths listed.
- Skipping breakfast means gaining fat
The biggest myth is skipping your breakfast means excess hunger, cravings and weight gain. A study on 283 adults who are overweight had no change in the weight between those who ate breakfast and those who didn’t. Breakfast can be beneficial to some people while some can skip with no negative consequences. It depends on individuals.
- Frequent meals boost your metabolism
Many people have the misconception that eating more meals can burn your fats, thus increasing metabolism rate. The bottom line is how many calories you take, not how many meals. Contrary to that, eating smaller meals also does not increase your metabolism. It’s all about the calorie intake and increasing or decreasing meals does not affect calorie burned.
- The brain often needs dietary glucose
It’s a myth that your brain will stop working if it does not get carbs every few hours. your body has the freedom to produce glucose when it needs through the process called – gluconeogenesis. If you feel fatigued then you can keep your snacks ready.
- Fasting opens a starvation mode
Some people believe that fasting puts the body into starvation mode and stops metabolism and shuts down fat burning. Studies have proven that fasting for 48 hours can boost the metabolism rate to 3.6 -14%. But it might reverse if you fast for longer.
- Intermittent fasting is not good for health
It is again a myth that it only harms your health. The fact is, intermittent fasting has many benefits such as – reduces blood sugar level, oxidative stress, inflammation and heart disease risk, and depression. It also changes your gene expression related to immunity.
There are many facts as well as myths regarding intermittent fasting. And all those vary to each individual. If you want to lose weight, intermittent fasting can be a good option but never take any such step without a dietician or nutritionist or doctor. You don’t want to lose weight at a cost of your health. Many factors can be negative for the other person but not for you. To avoid that, you need to understand your body well. This is possible only when you will love your body and learn about your needs.