Intermittent fasting is a diet that some people use to help with weight control, but not only does it help with weight loss, but it can also help with some health conditions, so more and more people are interested.
Intermittent fasting means eating food only for a fixed amount of time and then fasting for the rest of the time, which is usually done in a 16:8 ratio. Fasting for 16 hours can feel like a very long time just by looking at the numbers, but seven to nine hours of these are sleep times, so if you look closely, it’s not that difficult.
Intermittent fasting summary
16:8 Intermittent Fasting, Intermittent Fasting Schedule
Intermittent fasting of 16:8 means eating for 8 hours every day and fasting for 16 hours, but the eating time and fasting time are set, and the start time can be set according to the individual’s situation.
For example, you can eat from 10 a.m. to 6 p.m. and fast for a total of 16 hours from 6 p.m. to 10 a.m. the next day. If you start at 11 a.m., you can only eat until 7 p.m. and fast the rest of the time. If you work, you can set a time a little earlier, or if you work from home, you can freely adjust your schedule as an extension of your usual diet.
an intermittent fasting schedule
16:8 If you start intermittent fasting, it is necessary to set the start time.
Eat food from 8 a.m. to 4 p.m. and fast for the remaining 16 hours
Eat food from 9 a.m. to 5 p.m. and fast for the remaining 16 hours
Eat food from 10 a.m. to 6 p.m. and fast for the remaining 16 hours
an intermittent fasting schedule
the effects of intermittent fasting
Weight loss effect – Eating less food through intermittent fasting can lead to weight loss because the body produces less insulin, a hormone that converts food into energy. Frequent eating habits induce insulin to store unused energy in its own body, but if you don’t eat for more than 12 hours, instead of storing unused energy, your body will burn through your existing energy reservoir and then start burning the stored fat into energy, helping you lose weight.
Blood Sugar and Insulin Control Effects – Helps your body burn fat as fuel by lowering insulin levels. Studies have shown that intermittent fasting can also improve blood sugar control ability.
Cognitive Functional Effects – Intermittent fasting is known to support both memory and learning functions and is receiving positive reviews regarding brain aging.
an intermittent fasting method
Intermittent fasting does not necessarily set a time. It can be done every other day, or you can assign an intermittent fasting schedule divided into weekdays and weeks. It is also helpful to prepare little by little to get used to eating for the time you want without feeling hungry, such as skipping breakfast for a few days or stopping late-night snacks before going into intermittent fasting.
If intermittent fasting is done every other day – divided into odd and even days, 16 to 8 hours are applied on odd days, but there is also a way to eat as usual and reduce 500 to 600 calories a day on even days. Reducing calories every day can be health burdensome for active professionals, and it is difficult for ordinary people to keep it, making it difficult to last long.
5:2 Intermittent Fasting – Intermittent fasting divided into weekdays and Sundays. The time is set to 16:8 intermittent fasting, 5 days of the week as usual, and on Saturdays and Sundays on weekends, I eat food by reducing 500 to 600 calories. Even an office worker who is usually active on weekends can lose weight little by little because it is a day off.
14:10 Intermittent Fasting – 14 hours of fasting, 10 hours of eating. Great for beginners in intermittent fasting. Starting at 14:10 and if you don’t feel overwhelmed, it’s also a good idea to gradually move to 16:8 if you can practice well.
20:4 Intermittent Fasting – This intermittent fast is a bit of a diet. Eat food from 1 p.m. to 5 p.m. and fast the rest of the time. You need to control your health and weight loss goals.
During the 16 hours of fasting, it is necessary to drink frequently within the range of not breaking the fast, such as water or unsweetened tea, so that you can stay hydrated. Intermittent fasting has benefits for the body, but you should always be careful because depending on your health condition, you may have nutritional deficiencies through fasting.
The goal of all diets and fasting is not to lose weight. If you need to lose weight as a means of a healthy life, you should use it as a means to try it out. Just be sure that nothing is more important than health.