What are the benefits of intermittent fasting?

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Intermittent fasting with the right approach helps, but it has different results and impacts depending upon which medical issue, especially for those having diabetes and low blood pressure. Its major 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 of time helps people eat fewer calories, which may result in weight loss over time. However, intermittent fasting may also help modify risk factors for health conditions like diabetes and cardiovascular disease, such as lowering cholesterol and blood sugar levels.

There are several different intermittent fasting methods. The most popular ones include:

• The 16:8 method.

• The Warrior diet.

• Eat Stop Eat.

• Alternate-day fasting (ADF) or 5:2

All methods can be effective, but figuring out which one works best depends, The 16 by 8 intermittent fasting plan is one of the most popular styles of fasting for 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 by 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 by 8 method may prevent hypertension and reduce the amount of food consumed, leading to weight loss, A 2016 study found that when combined with resistance training, the 16 by 8 method helped decrease fat mass and maintain muscle mass in male participants. A more recent study found that the 16 by 8 method did not impair gain in muscle or strength in women performing resistance training. While the 16 by 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 associated with 16 by 8 intermittent fasting. Be sure to eat a balanced diet comprising fruits, vegetables, whole grains, healthy fat, and protein to maximize the potential health benefits of this diet.

You are allowed to have a few liquids in your fasting window like black coffee or tea, sugar-free or diet soda, and carbonated water. And pro-tip is that start with 12 by 12, then gradually keep adding one hour to the fasting window.

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