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Intermittent fasting (IF)
Intermittent fasting (IF) became very popular back in 2013 with "The 8-hour diet" by David Zinczenko and Peter Moore. They claimed that eating your food within an 8-hour window would result in drastic weight loss.
Unlike other diets, IF is about limiting when you eat rather than what you eat.
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Getting started with Intermittent fasting
- Do your research. Intermittent fasting can be dangerous for people with low blood sugar.
- Decide which type of intermittent fasting schedule you want to try. Currently, there are six popular fasting patterns. The most popular option is the 16/8 method, where you fast for 16 hours, then eat within an 8-hour period.
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Ways to manage intermitted fasting
- Start with an adjusted schedule that's realistic for you, then add to the intensity and duration.
- Stay hydrated with noncaloric fluids during your fasting periods, such as water, herbal teas, and calorie-free flavoured drinks.
- During the eating period, aim to eat every 3 hours.
- Plan nutritious meals ahead of time.
- Eat nutrient-dense foods that are higher in fat, protein, and fibre.
- Add 2 to 3 tbsp of healthy fat to your evening meal, like olive oil, coconut butter, or avocado, to keep your blood sugar levels stable.
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Potential downsides to intermittent fasting
- IF can be difficult at first. You may experience grumbling of your stomach, fatigue, irritability, and stress.
- IF isn't recommended for people with a history of eating disorders, like anorexia or orthorexia.
- IF my interfere with sleep patterns and alertness.
- IF can increase stress, anxiety, and irritability.
- Ensure that you get enough calories every day to fuel your body. IF can become dangerous if you don't get your recommended daily calorie intake.
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Scientific benefits of intermittent fasting
- A 2019 study showed that people who ate between 8 a.m. and 2 p.m. had reduced hunger and increased fat burning after 4 days of starting IF.
- A 2005 study indicated that alternate-day fasting leads to 2.5 percent body weight loss after 22 days.
- A 2018 study showed that IF could potentially manage blood sugar and insulin levels.
- A 2007 research review on IF showed possible protection from heart disease, type 2 diabetes, cancer, and Alzheimer's disease.
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IDEAS CURATED BY
I am a sucker for gadgets, stubborn and curious. Eating right and sleeping well is important to me.
Caroline V.'s ideas are part of this journey:
Learn more about health with this collection
Understanding the importance of decision-making
Identifying biases that affect decision-making
Analyzing the potential outcomes of a decision
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