Intermittent fasting, more popularly known as IF, is the latest diet trend that has seen fast adoption among fitness enthusiasts.
What is Intermittent Fasting (IF)?
16:8, the most popular IF method, involves fasting every day for 14 to 16 hours and restricting the eating window to eight hours. Basically, it means not eating dinner and skipping breakfast. You can drink water, coffee and other zero-calorie beverages to reduce hunger pangs during the fasting period.
The alternative 5:2 approach may be a little challenging for beginners. It involves eating 25% of the average calorie intake on two consecutive days per week.
The consensus on IF is that it works! The science is simple because fewer calories are consumed when the number of meals is reduced daily. Experts also believe that IF helps regulate the blood sugar level.
Do's and don'ts during Intermittent Fasting
IF does not exclude fat, sugars and carbohydrates. It requires less discipline that way, but those who are on this diet must keep up with the routine.
At the same time, IF followers are advised to eat balanced meals by including essential fats from oily fish, nuts and seeds, lean protein sources, whole grains and plenty of fruits in their daily diet.
However, IF is not for everyone. This diet is unsuitable for those with certain health conditions such as advanced diabetes, eating disorders and stomach ulcers.
Here are a few tips if you are keen to give IF a try:
- Begin by picking an eight-hour window that fits your schedule and start to limit your food intake during that period. Noon to 8pm is the most popular option.
- Try to balance each meal with a variety of healthy whole foods such as quinoa, sweet potatoes, broccoli and legumes.
- Do not binge on high-calorie food during your eating window.
- Seek clinical supervision if in doubt.
Sources: