Intermittent Fasting: What is it, and how do we do ?

Intermittent fasting involves alternating between periods of fasting and eating on a regular schedule, which has been shown to help manage weight and prevent or even reverse some diseases. Instead of focusing on what to eat, intermittent fasting is all about when to eat. This eating plan works by burning fat during the extended period of fasting, which typically lasts for 12-36 hours or longer. The different types of intermittent fasting plans are based on choosing regular time periods to eat and fast, with variations including eating only during an eight-hour period each day, eating one meal a day two days a week, or eating regularly five days a week with limited calories for two days. However, it is important to consult a doctor before starting an intermittent fasting plan. During the fasting periods, only water and zero-calorie beverages such as black coffee and tea are permitted, while during eating periods, “eating normally” should not include high-calorie junk food, super-sized fried items, and treats. Research shows that the Mediterranean diet, which emphasizes leafy greens, healthy fats, lean protein, and complex, unrefined carbohydrates such as whole grains, is a good blueprint of what to eat whether one is trying intermittent fasting or not. While the adjustment period can take two to four weeks, research subjects who successfully adjust to this routine tend to stick with the plan because they notice they feel better.