What is intermittent fasting?

There are some legitimate discoveries that have been made recently about intermittent fasting, but many people are confused about the difference between caloric intake and fasting itself. Intermittent fasting is a diet meal plan where you cycle between periods of normal eating and periods of longer fasts. The most common fasting regimen is the 16/8 which means you eat for 8 hours a day and fast, or don't consume calories at all, for 16 hours.

What side effects do you need to take note of in the fasting method? 

Any diet will cause weight loss if you follow it rigidly. There are three ways to reduce blood sugar levels (Mager et. al 2006):

1) Low your blood sugar levels with medications

2) Control your blood sugar levels with intermittent food fasting or 

3) Control your blood sugar levels by eating small amounts of food  

Fasting has profound physical and mental health benefits. And if you are interested in learning more about intermittent fasting, then check out its side-effects.

• Mild headaches: people usually experience mild or moderate pain in intensity during the fasting period. Moreover, Torelli and Manzoni (2010) stated that low blood sugar may contribute to headaches during intermittent fasting. 

• Bad digestion: the reduction in food intake may affect your digestive system and constipation can be one of the symptoms. Besides, dehydration when you fast intermittently can worsen constipation.

•  Low energy: people who practice some methods of fasting intermittently can experience fatigue and low levels of energy. This relates to low blood sugar which causes you feel tired and weak (Harvie & Howell 2017).

Why is intermittent fasting not right for you?

Intermittent fasting is more than an actual diet, it is a lifestyle that most people can choose to adopt. However, some people cannot take Intermittent fasting for some of reason:

• Type 1 diabetics

• Young children and teens 

• People who are pregnant

• Patients with eating disorders

• Hormonal imbalances

According to Dr.Rizza (2020), an intermittent fasting plan should consider important factors such as age, gender, physical analysis and medical records. Why some people can do well with intermittent fasting, others not because it does not work the same way for all. That is why you should consult the benefits of intermittent fasting with trusted healthcare professionals and determine whether it is a safe choice for your specific needs.  

What should I eat while intermittent fasting?

You actually need a list of foods if you want to keep track of intermittent fasting, these are tips if you want to follow:

• Drinks a lot of water: base on sex, heigt, weight and age, etc, you should drink appropriate amount of water!.

• Serves yourself 100-150 grams of fish per week if you want to be rich in healthy fats and protein. 

• Whole grains/Nuts: you know they provide fiber and proteins, so eating just a little can keep you full. 

• When you are eating less, you still want to keep your stomach feeling full, therefore, eating 1-2 eggs when the time is right will provide you more energy, make you eat less and feel less hungry throughout the day.

In a nutshell, focusing on nutrient dense foods if you want to lose weight, foods such as fruits, nuts, grains, beans and lean proteins are appropriate. 

References

• Mager, D.E., Wan R, Brown M, Cheng A, Wareski P, Abernethy D.R., Mattson M.P.F.J. 2006, ‘Caloric restriction and intermittent fasting alter spectral measures of heart rate and blood pressure variability in rats’, vol.20, no.6, pp. 631-637.

• Harvie, M & Howell, A 2017, ‘Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects’, Narrative Review of Human and Animal Evidence, vol. 7, no. 1, pp.4. 

• Torelli P, Manzoni G.C 2010, ‘Fasting headache’, Curr Pain Headache Reports, vol. 14, no. 4, pp.284-291.