Is intermittent fasting healthy?

 The basic question arises: What is intermittent fasting? Intermittent fasting is an eating plan that switches between fasting and then eating on a regular basis scheduled items. There have been hundreds of studies done on animals and scores of human clinical trials have shown that intermittent fasting can lead to many improvements in health conditions such as obesity, diabetes, cardiovascular disease, cancers, and neurological disorders. The evidence is less clear for lifespan related effects.

Some popular approaches to intermittent fasting include:

1. Alternate-day fasting: Take a normal diet one day either you may have completely fasted for a day or you can have one small meal the next day which should be less than 500 calories. 
2. 5:2 fasting: Eat a normal diet five days a week and fast for two days a week.
3.  Daily time-restricted fasting: Eat normally but only within an eight-hour window each day. For example, skip breakfast but eat lunch around noon and dinner by 8 p.m.           

   What are the benefits of intermittent fasting?  

When you fast, insulin levels drop, and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express. In simple words, intermittent fasting will make you eat fewer meals. Unless you compensate by eating much more during the other meals, you will end up taking in fewer calories. Additionally, intermittent fasting enhances hormone function to facilitate weight loss. There is a long list of benefits like Increased weight loss, Improved blood sugar control, Enhanced longevity, etc.

          

           Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet). Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone. Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed). Filling up on nutrient-rich foods can help round out your diet and allow you to reap the rewards that this regimen has to offer. Fruits: Apples, bananas, berries, oranges, peaches, pears, etc. Veggies: Broccoli, cauliflower, cucumbers, leafy greens, tomatoes, etc. Whole grains: Quinoa, rice, oats, barley, buckwheat, etc. Healthy fats: Olive oil, avocados and coconut oil, ghee. Sources of protein: Meat, poultry, fish, legumes, eggs, nuts, seeds, etc. Drinking calorie-free beverages like water and unsweetened tea and coffee, even while fasting, can also help control your appetite while keeping you hydrated.

              It's important to note that intermittent fasting can have unpleasant side effects, but they usually go away within a month. Side effects may include: Hunger, Fatigue, Insomnia, Nausea, Headaches. Intermittent fasting is safe for many people, but it's not safe for everyone. Skipping meals may not be the best way to manage your weight if you're pregnant or breast-feeding. If you have kidney stones, gastroesophageal reflux, diabetes, or other medical problems, talk with your doctor before starting intermittent fasting.