The specifics of intermittent fasting

There are three approaches to take:

  • Alternate day fasting: Eat whatever you want on off days, but limit calories to around 500 on fasting days.
  • The 5:2 diet, which involves fasting during the week and making eating what you want on weekends.
  • Time-restricted eating. Eating is limited to an eight-hour window each day. Most people make it from noon to 8 p.m.

The diet doesn't specify what you should be eating, only when.

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How to Overhaul Your Diet With Intermittent Fasting

gq.com

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A 12-week randomized trial found that overweight adults who started time-restricted eating lost about the same weight as a control group, and most of the weight lost was lean muscle mass, not fat.

But the take on time-restricted eating is still open because so few studies exist that examine its effects.

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Intermittent fasting

Paying attention to when you eat is as important as what you're eating. Intermittent fasting is a simple way to start experimenting with a diet. It requires you to abstain from food, or at least most food, for specific periods.

Diets based on intermittent fasting shows a huge list of benefits, such as weight loss, balancing out one's blood sugar, and mental clarity.

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Typical Western diets consist of simple carbohydrates, such as pizza or sandwiches. These food items provide the glucose your body uses as fuel. Spiking glucose increases insulin levels, which the body uses to process blood sugars.

  • Fasting for 16 hours evens these spikes out and recalibrates the body.
  • A longer fast leads to lower blood pressure.
  • Time-restricted eating is associated with better cardiovascular health because the body starts to burn fat, and as the body releases more fat, the level of insulin drops.

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Fasting means abstinence of some or all food for a period of time.

Intermittent fasting ranges from eating a few calories all day every other day or several times a week to fasting for 16 hours or more every day.

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The Benefits of Intermittent Fasting

nytimes.com

What Intermittent fasting is

Intermittent fasting is based on the idea that when you reduce your calorie intake for limited stretches of time, your body will use its stored fat for energy. Intermittent fasting has many health benefits, including losing weight.

There is no one way to do intermittent fasting. There is the 5:2 diet, which means eating very few calories for two days of the week, followed by five days of normal eating. Or the alternate-day fasting, which means eating normally for one day, then either nothing or just 500 calories the next.

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The science behind intermittent fasting — and how you can make it work for you

ideas.ted.com

...is the voluntary withholding of food for spiritual, health, or other reasons.

Food is easily available, but you choose not to eat it. This can be for any period of time, from a few hours up to a few days or – with medical supervision – even weeks on end.

It’s done by someone who is not underweight and thus has enough stored body fat to live off. 

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Intermittent Fasting for Beginners - The Complete Guide - Diet Doctor

dietdoctor.com