What are the benefits and potential side effects of intermittent fasting?

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Yes, intermittent fasting with the right approach helps, but it has different results and impacts depending on which medical issue one has especially diabetes and low blood pressure. Its main eating pattern involves regular, short-term fasts or periods of minimal or no food consumption. Most people understand intermittent fasting as a weight loss intervention. Fasting for short periods helps people eat fewer calories, which may result in weight loss. However, intermittent fasting may also help modify risk factors for diabetes and cardiovascular disease, such as lowering cholesterol and blood sugar levels. There are several different intermittent fasting methods. The most popular ones include:

1. The 16:8 method.

2. The Warrior diet.

3. Eat stop eat.

4. Alternate-day fasting (ADF).

All methods can be effective, but finding which one works best depends. The 16/8 intermittent fasting plan is one of the most popular fasting weight loss. The plan restricts food consumption and calorie-containing beverages to a set window of eight hours per day. It requires abstaining from food for the remaining 16 hours of the day. While other diets can set strict rules and regulations, the 16/8 method is based on a time-restricted feeding (TRF) model and is more flexible. You can choose any eight-hour window to consume calories.

Research indicates that time-restricted feeding patterns such as the 16/8 method may prevent hypertension and reduce the amount of food consumed, leading to weight loss. A 2016 study found that combined with resistance training, the 16/8 method helped decrease fat and maintain muscle mass in male participants. A more recent study found that the 16/8 method did not impair gains in muscle or strength in women performing resistance training.

While the 16/8 method can easily fit into any lifestyle, some people may find it challenging to avoid eating for 16 hours straight. Additionally, eating too many snacks or junk food during your eight-hour window can negate the positive effects of 16/8 intermittent fasting. Be sure to eat a balanced diet comprising fruits, vegetables, whole grains, healthy fats, and protein to maximize the potential health benefits of this diet. You can have a few liquids in your fasting window, like black coffee or tea, sugar-free or diet soda, and carbonated water. A pro tip is to start at 12:12 and gradually add one hour to the fasting window.

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