IF is a cycle of fasting and feeding, which involves time-restricted eating during certain times of the day or days of the week (depending on the type of IF you’re on). This system restricts calorie intake, thereby generating a hormetic or good type of stress to which the body commonly responds to by improving metabolic and cellular performance. If you are obese or overweight, the IF diet can help you shed weight by naturally flushing out damaged and harmful cells. 

 

Study published in Current Obesity Reports in 2018 reveals that IF can help in weight loss, improve metabolic biomarkers, cognition, digestion, may reduce oxidative stress and inflammation, and can delay ageing too. The study also points out that these benefits may vary according to the type of IF you’re following, your age and the duration of the diet. It's best to consult an expert before you begin any diet though, just to make sure it is suitable for you. 

 

Time-restricted eating: This IF model breaks the 24 hour day into fixed periods of fasting and eating. The most popular types of time-restricted eating include 16:8, 12:12 and 20:4.

Alternate-day fasting: Instead of meaning that you eat every alternate day, this IF model suggests you eat normally one day and restrict your calories to around 500 on the next. Another type of alternate-day fasting is the 5:2 method, where you eat normally for five days and fast or restrict calories for two days of the week.

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