Fasting has been practiced by humans for centuries both for spiritual or religious reasons and often because of lack of food. Intermittent fasting is currently one of the most talked about and trending methods of diet for weight loss. There are different ways in which it can be practiced.
The 16/8 hour fast: where you fast for 16 hours, have early dinner and late breakfast, and have an 8-hour window to eat.
5:2: where you eat only 500-600 calories for two days in a week and have normal food for the rest of the five days.
Eat-Fast-Eat: Fasting for 24 hours once or twice a week.
Of all the methods, the 16/8-hour fast is the most sustainable and can easily be done. It is a method that allows successful calorie restriction and also gives a chance to eat as compared to other diets where you are restricted all through the day.
Various studies have shown the benefits of intermittent fasting and how it can help with weight loss, fat mass loss in overweight and obese adults in a span of 3-12 weeks. It also brings about cellular repair, improves insulin sensitivity, lowers insulin levels.
A study carried out by doctors concluded that planned intermittent fasting may help in reversing type 2 diabetes, however further research is needed in this direction.
The trick lies in the fact that one eats sensibly in that 8-hour window. Load your meals with fiber, fruits, vegetables, good protein and healthy fats. Stay hydrated, drink plenty of water and you can fit in tea or coffee as well. One can never get wrong if you eat healthy meals in that span of time.
Try something new this New Year, which is easy to follow and achieve!