Most weight-loss diets require painstakingly tracking every bite you take. But some people may find these diets too challenging, and for good reason. For starters, these diets take the fun out of eating, allowing only certain foods and prohibiting everything else. Some weight-loss diets may also force your body into starvation mode.

If monitoring calories and ingredients isn’t up your alley, try intermittent fasting (IF). IF isn’t technically a diet but an eating pattern. With IF, you only eat during a specific window. You then fast for the rest of the day.

IF promises the same weight-loss benefits as other popular diets. But it also comes with additional health benefits, such as lower blood pressure and cholesterol levels and a lower risk of chronic diseases.

Here are some of the health benefits of IF:

1. Weight loss – People usually get into IF with weight loss in mind. And recent studies indicate that IF does lead to weight loss, at least in the short term. One 2015 study showed that the average weight loss ranged from 1.3 percent for a two-week IF trial to eight percent for an eight-week IF trial.
2. Lower blood pressure levels – IF may also help reduce high blood pressure in the short term. One study published in the journal Nutrition and Healthy Aging showed that the 16/8 fasting method significantly lowered systolic blood pressure.
3. Reduced inflammation – Recent studies have shown that IF can lower inflammation. A study in the journal Nutrition Research showed that participants who fasted for Ramadan, a Muslim holiday that involves fasting from sunrise to sunset, had fewer pro-inflammatory markers than usual.
4. Lower cholesterol levels – A study published in the journal Obesity found that alternate-day fasting can lower “bad” cholesterol levels, which can raise your risk of heart disease or stroke.
5. Better brain function – IF can help boost your concentration and protect your brain against age-related cognitive decline. One study even suggests that IF may protect against amyloid plaques, which are typically found in patients with Alzheimer’s disease.
6. Lower risk of cancer – Recent studies suggest that alternate-day fasting may prevent cancer by slowing the spread of cancer cells. Fasting may also help limit the survival of cancerous tumors.
7. Reduced insulin resistance – Insulin resistance is a hallmark of diabetes. This is when your cells no longer respond to insulin due to high blood sugar levels. Studies suggest IF may help stabilize blood sugar levels in people with diabetes by improving insulin sensitivity.
8. Lower risk of heart conditions – People who do IF may have a lower risk of heart conditions because of its beneficial effects on blood pressure and cholesterol levels, which are risk factors for heart disease.
9. Longer life – Some animal studies suggest that IF may help increase longevity by improving the body’s resistance to age-related diseases.
10. Better sleep – Some people who do IF report being able to sleep better, leading experts to surmise that IF may help regulate the body’s circadian rhythm. Having a regulated circadian rhythm means you fall asleep easily and wake up feeling well-rested.

How to get started on intermittent fasting

During IF, you alternate between periods of eating and fasting. This type of eating is often described as “cycles” or “patterns” of fasting. There are several effective approaches to IF. The most popular one is the 16/8 method, where you fast every day for 14–16 hours and restrict your eating window to 8–10 hours.

On the other hand, some people like to follow a 5:2 pattern where they eat normally five days of the week. They then restrict their intake to 500–600 calories only for the remaining two days. Others prefer to fast every other day either by not eating anything or eating only a few hundred calories.

However, an important thing to know about this eating pattern is it boils down to preference. If you want to try it for yourself, be prepared to figure out what approach works best for you. Some people find that the 16/8 method is the easiest, but others have a hard time with the long fasting hours and need a longer eating window.

Here are some tips for getting started on IF:

• Take it slow – Your body would need time to adjust to IF, so take it slow. Don’t fast for an entire week if you’ve never fasted before. You can start by fasting for 24 hours, then bump it up to three days if it went well.
• Plan ahead – Integrating IF into your daily routine will be easier if you put thought into where and how you will be fasting. If you live with your family, tell them about your fasting regimen. If your window for fasting coincides with lunch or dinner plans with friends, inform them as well.
• Be flexible – Consistency is key to maintaining habits. But you can always break the fasting window if you absolutely need to, such as if you need to eat before a marathon or after a workout session.
• Be prepared to feel different – As your body adjusts to your new fasting regimen, you may feel side effects like headaches and crankiness. These side effects typically go away after your first week.

IF is a great way to lose some weight. It’s also one of the few “diets” that comes with additional benefits beyond weight loss. If you want to try IF, take it slow and be prepared to figure out what IF method works best for you.

Sources:

EverydayHealth.com

OutsideOnline.com