Intermittent Fasting: Benefits, How to Do It, Types, and What to Eat

Intermittent fasting is a dietary method that involves prolonged fasting periods, typically lasting between 16 and 24 hours. During these fasting periods, only water and non-caloric beverages, such as unsweetened tea or coffee, are allowed.

This lifestyle offers numerous benefits, including regulating cholesterol and triglyceride levels, preventing premature aging, and enhancing fat burning, which aids in weight loss. However, intermittent fasting should only be undertaken by healthy individuals under the guidance of a doctor or nutritionist to determine the best fasting approach based on personal goals and tolerance levels.

Benefits of Intermittent Fasting

1. Regulates Cholesterol Levels
   Intermittent fasting helps balance cholesterol and triglyceride levels in the blood. The diet before and after fasting is typically low in sugar and fat while rich in fiber, which reduces the intake and absorption of fats.
2. Supports Weight Loss
   Fasting for at least 16 hours lowers insulin levels, encouraging the body to use stored sugar and fat as energy sources. This process aids in weight loss. Regular exercise, such as walking or strength training, can enhance these results when supervised by a fitness professional.
3. Boosts Metabolism
   Controlled intermittent fasting reduces calorie intake, which lowers glucose and insulin levels in the blood. This forces the body to use fat cells for energy, increasing metabolism. However, fasting longer than 48 hours may slow metabolism.
4. Prevents High Blood Pressure
   Intermittent fasting can aid in weight loss, which improves systems like the renin-angiotensin-aldosterone system and the sympathetic nervous system, both of which influence blood pressure. Additionally, fasting reduces “bad” LDL cholesterol and increases “good” HDL cholesterol, promoting better blood circulation.
5. Reduces Risk of Diabetes
   By lowering sugar intake and improving insulin function, intermittent fasting helps balance blood glucose and insulin levels, reducing the risk of insulin resistance and diabetes.
6. Prevents Sagging Skin
   Intermittent fasting boosts levels of growth hormone (GH) in the blood, which promotes fat burning and helps increase muscle mass, reducing the risk of sagging skin.
7. Detoxifies the Body
   Fasting can increase the production of enzymes involved in detoxification, helping balance gut flora and detoxify the body, which reduces the risk of liver and kidney problems.
8. Lowers Risk of Heart Disease
   By promoting a diet rich in fiber, vitamins, and antioxidants, intermittent fasting reduces inflammation and combats free radicals, decreasing the risk of cardiovascular diseases like heart attack, stroke, and atherosclerosis.
9. Delays Premature Aging
   Intermittent fasting prioritizes foods rich in fiber, vitamins, and minerals while reducing sugar and fat intake. This decreases inflammation, fights free radicals, promotes hydration, and stimulates collagen production, helping to prevent premature aging.

How to Practice Intermittent Fasting

Intermittent fasting involves alternating periods of eating with fasting. For beginners, it’s often recommended to start with a 16-hour fast once a week, gradually increasing the duration as the body adapts.

Before fasting, consume a meal low in carbohydrates to make it easier to manage hunger during the fasting period. During the initial hours, the body uses energy from the last meal.

What’s Allowed During Fasting?

During fasting periods, you can consume water, tea, or coffee without sugar or sweeteners.

Types of Intermittent Fasting

1. 16-Hour Fast
   Fast for 16 hours and eat within an 8-hour window, typically involving 3–4 meals.
2. 20-Hour Fast
   Fast for 20 hours, with a 4-hour eating window.
3. 24-Hour Fast
   Fast for a full 24 hours, up to 2–3 times per week.

Another popular approach is the 5:2 method, where normal eating occurs for five days, and calorie intake is restricted to around 500 calories on two non-consecutive days.

What to Eat After Fasting

Recommended Foods

After fasting, choose easily digestible, low-glycemic foods such as:

• Mushrooms
• Sweet potatoes
• Zucchini
• Quinoa
• Chicken breast
• Sardines or canned tuna (without added fat)
• Broccoli
• Spinach
• Tomatoes
• Cabbage
• Cauliflower
• Bone broth

Fruits like apples, strawberries, raspberries, and blueberries can also be consumed in moderation. Smaller portions are recommended after longer fasting periods.

Foods to Avoid

Avoid fried or fatty foods, such as:

• French fries
• Creamy sauces
• Ice cream
• Stuffed cookies
• Frozen meals like lasagna

Who Should Avoid Intermittent Fasting?

Intermittent fasting is not suitable for individuals with certain medical conditions, including anemia, diabetes, high or low blood pressure, or kidney issues. It is also not recommended for pregnant or breastfeeding women, children, or individuals with a history of eating disorders like anorexia or bulimia.

Before starting intermittent fasting, consult a doctor or nutritionist to ensure it is appropriate for your health and lifestyle.