Fasting has become a trendy topic over the last few years because it is fantastically helping us lose weight. And there is plenty of amazing range of healthy products available with Healthy Supplements in Jamaica. This blog will detail the types of intermittent fasting and their benefits. But why should you consider fasting at all? Isn’t it a bit unnecessary? We have heard this type of question repeatedly, but the thing is, fasting should be standard.
Eating all the time is not normal. We haven’t always had access to an abundance of food. Humans did not evolve to eat all the time. When our ancestors had to hunt for food, not eating for extended periods was regular. The average person can eat for over a minimum period of 15 hours, and many even longer. We evolved to deal with fasting, and we haven’t evolved to eat all the time. So, let’s dive into the blog to know more about intermittent fasting.
Types of intermittent fasting you should know.
Complete alternate-day fasting: Involves fasting days (No energy-containing foods or beverages consumed) with eating days (foods and beverages consumed ad libitum)
Modified Fasting regimens: All consumptions of 20-25 % of the energy needed on scheduled fasting days; the basis for the popular 5:2 (eating: fasting) diet, which involves the restriction of food for two non-consecutive days in week and ad libitum eating for the other five days.
During feeding days, regular food that he or she will consume will be taken, whereas during those two fasting days, only 20 to 25 % calorie needs of that particular should be taken.
Time-restricted feeding: Allow ad libitum energy intake within specific time frames, inducing regular, extended fasting intervals; studies of ❤ meals per day are indirect examinations of a prolonged daily or nightly fasting period.
In time-restricted feeding, the person will not be taking food for the entire day. The food intake will be limited to a specific time frame. For example, suppose you skip your meal because, for some reason, you can use Weight loss Supplements in the evening before exercise. Try to take less than three meals per day. Usually, it will be two or one meal per day.
16:8
One standard time-restricted feeding regimen commonly followed is 16:8. So, in one day, 16 hours of fasting and 8 hours of consuming food are done. In eight hours of feeding, there are no restrictions on the calories a person consumes. And these eight hours of feed usually will be done in the afternoon, maybe by 8 p.m.
These are the different types of intermittent fasting. We have mentioned some common intermittent fasting.
Benefits of intermittent fasting
The benefit of Intermittent Fasting is the loss of weight. So if you plan to lose weight, intermittent Fasting is another thing you need to look for in case of effective weight loss. It has three categories
#1 How will it affect our gut microbiome?
#2 What does with our circadian cycle?
#3 How is it affecting our modifiable Lifestyle factors (sleep, activity, and diets)?
- Intermittent fasting affects our gut microbiota in a positive way
It changes the commensal bacteria present in our intestine towards the positive side. In short, it will increase the number of good bacteria for us. And the metabolic byproduct of those bacteria will help to boost our metabolism. Do you know
–> We have around 100 trillion bacteria in our body, most of which are in the intestinal track.
–> The kind of metabolic byproduct we get from bacterial fermentation boosts the function of our metabolic process.
That is why it is essential for us to maintain an excellent commensal bacterium in the gut. Most Jamaicans prefer Weight loss Supplements and diet products from the online grocery store and also follow the proper timing of this fasting.
- Balance the insulin level
Most of us, during our shifts, eat unhealthy food which affects our cardian cycle. What does with our circadian cycle?
It is important to understand our fasting works, so here are some important facts you should know about intermittent fasting: –
- Fasting lowers insulin levels –
- Eating special sugar and carbohydrates causes our blood glucose to go up. Our pancreas responds by producing insulin. Insulin drives glucose out of our blood and into storage.
- When we have a prolonged period without food, it enables our insulin levels to drop low.
- High level of insulin = Fat storage mode
- Low-level insulin = Use fat in proper way
- Intermittent fasting also helps to reset our hormones to reactivate them.
- Our digestive system needs rest. Prolonged eating periods don’t suit our digestion’s natural rhythm of gastric emptying.
- Helps in Calories reduction:
- Usually, Jamaicans consume fewer calories. That’s why you find healthy, low-calorie snacks and Healthy Supplements in Jamaican online grocery stores. From a practical point of view, you could try to finish eating by seven or eight in the evening, and not eat again until seven or eight in the morning is a basic rule before you consider any more prolonged periods of fasting.
How is it affecting our modifiable Lifestyle factors (sleep, activity, and diets)?
- Type 2 Diabetes Prevention and Reversal
In the previous point, it was already mentioned about insulin but persistently raised insulin levels lead to insulin resistance. Where the pancreases need to produce more insulin to have the same effect on blood glucose, eventually, the resistance can get so bad that insulin can no longer maintain a healthy insulin level. This is basically what type 2 diabetes is.
Periods of intermittent fasting can dramatically improve our insulin levels, and our insulin sensitivity can start to be restored to normal function. It is potent, and many patients got great patient results who reversed their type two diabetes and pre-diabetes by combining intermittent fasting with a low-carb diet.
- Cardiovascular disease prevention
Cardiovascular disease is mainly caused by underlying chronic inflammation within our blood vessels. This causes damage to the inner cell layer of the blood vessel, which can lead to blockages of the blood vessels within the heart muscles.
Angina, Heart attack, and within the brain, strokes. Fat cells themselves cause inflammation as they release a protein called cytokines. It is responsible for repeditly hunger feeling. The beauty of intermitting fasting is that it reduces all this inflammation, thereby reducing the risk of cardiovascular disease.
- Improved Sleep
It has been seen that most people feel discomfort or try hard to sleep when they eat a heavy meal late in the evening. This is because prolonged eating distorts the natural circadian rhythm of digestion. This has a knock-on effect of causing poor quality sleep. There’s an association between poor sleep patterns and poor metabolism, leading to obesity, diabetes, and cardiovascular disease. So, when you don’t sleep well, it makes you tired and hungrier and grumpier.
And research has shown that people make poor decisions about food when they are tired. So, don’t eat too late at night. Intermittent fasting, or at the very least stopping eating earlier in the evening, will help you to have better-quality sleep and break the cycle leading to poor health.
Summary
You are lucky, as CoolMarket offers all diet-related products and nutrients snacks on a Jamaican online grocery store. So, we have seen from the five benefits of intermittent fasting that it can really help to normal hormonal control of metabolism, cellular repair, and regeneration. This gives us a lower risk of poor health, helping us live a healthy life. So, now you have read this blog, especially about intermittent fasting, what do you think now? Will you be giving it a go? Let us know in the comments. If you find this blog useful, share it with your friends.
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