{"id":2548,"date":"2022-04-25T16:52:39","date_gmt":"2022-04-25T14:52:39","guid":{"rendered":"http:\/\/naturallybalanced.devversion.pl\/?p=2548"},"modified":"2023-04-03T16:12:55","modified_gmt":"2023-04-03T14:12:55","slug":"intermittent-fasting","status":"publish","type":"post","link":"https:\/\/naturallybalanced.devversion.pl\/en\/intermittent-fasting\/","title":{"rendered":"Intermittent fasting"},"content":{"rendered":"\n

Date of the last update: 25.04.2022<\/em><\/em><\/em><\/p>\n\n\n\n

Intermittent fasting is a diet plan based on simple principles. This regime has no specific guidelines as to the type and quantity of food you can eat, but is an effective way to lose weight and improve memory and concentration.<\/strong><\/p>\n\n\n\n

The main idea behind intermittent fasting is the time when you can eat \u2013 it is limited to the so-called eating window, which is restricted to some hours or days.<\/p>\n\n\n\n

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Table of Contents:<\/strong><\/p>\n\n\n\n

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  1. Intermittent fasting \u2013  guidelines<\/a><\/strong><\/strong><\/li>\n\n\n\n
  2. Intermittent fasting \u2013 effects on the body<\/a><\/strong><\/strong><\/li>\n\n\n\n
  3. IF diet \u2013 effects on your brain<\/a><\/strong><\/strong><\/li>\n\n\n\n
  4. What to eat<\/a><\/strong><\/strong><\/li>\n\n\n\n
  5. IF diet \u2013 contraindications<\/a><\/strong><\/strong><\/li>\n<\/ol>\n\n\n\n

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    Intermittent fasting guidelines<\/a><\/h2>\n\n\n
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    The IF diet<\/strong>, or Intermittent fasting<\/strong> is a nutritional strategy based on the so-called periodic fasting. This means that during the day, we eat for a certain period of time, followed by a longer break, which is the so-called \u201cfasting window\u201d. The most commonly used model is 16\/8, that is we eat for eight hours and abstain from eating for the next 16 hours. For example, we eat dinner at 6 pm and the first meal the next day at 10 am. During the fasting period, we can drink tea or coffee.<\/p>\n\n\n\n

    Beginners are recommended to start fasting from a 12-hour break to get used to the new eating pattern. Then you can move to the 14\/10 model and so on up to 16\/8.<\/strong><\/p>\n\n\n\n

    Sometimes the food intake period is shortened even to 4\u20136 hours, which lengthens the fasting window to 18\u201320 hours, and these the 18\/6 and 20\/4 protocols.<\/p>\n\n\n\n

    Another variation of this eating model is the 5\/2 diet, where you fast for two days during the week.<\/p>\n\n\n\n

    Intermittent fasting \u2013 effects on the body<\/a><\/h2>\n\n\n\n

    Intermittent fasting can result in weight loss because we limit evening snacking. With this model, we reduce our overall calorie intake. Many people wonder what to eat on the IF diet. There is no specific menu, but it is important to eat healthy meals and avoid high-calorie fast food. It is recommended to eat several small meals and snacks throughout the day to prevent fluctuations in blood sugar levels and keep hunger pangs under control. The study conducted by researchers at the University of Illinois at Chicago confirmed that intermittent fasting<\/strong> effectively aids to achieve weight loss in people with obesity. This eating pattern has a positive effect on metabolism. The fasting period helps to burn fat and convert it into the energy needed to fuel us during the day. In addition, cyclical, short-term fasting is beneficial to health.<\/p>\n\n\n\n

    There are numerous positive reviews concerning intermittent fasting and lots of information about the effects of this diet model available on internet forums.<\/p>\n\n\n\n

    IF diet \u2013 effects on your brain<\/a><\/h2>\n\n\n\n

    Intermittent fasting positively affects both your body and mind. This eating pattern enhances the ability to concentrate<\/strong>. Scientific studies report that fasting has a positive effect on increasing the level of neurotransmitters associated with concentration. Brain neuroplasticity is also enhanced as your body goes into ketosis. In addition, intermittent fasting can prevent the development of depression and inflammation. With fasting windows, you can learn to distinguish between hunger and satiety, which prevents emotional hunger pangs and eating when you feel bored. Avoiding spikes in insulin levels allows to prevent fatigue.<\/p>\n\n\n\n

    Check out also:<\/strong> Types of hunger \u2013 how to distinguish them<\/a><\/p>\n\n\n\n

    What to eat<\/a><\/h2>\n\n\n\n
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    The diet for people following the eating window pattern needs to be carefully balanced. The diet should include: <\/p>\n\n\n\n