Intermittent fasting consists of alternating periods of fasting and non-fasting. It has become popular in recent years as a weight loss and wellness trend and is characterized by cycles of eating and fasting. While fasting has traditionally been associated with religious and spiritual practices, in recent years, it has gained popularity as a health and wellness trend. In particular, 24-hour and 36-hour fasting has shown a lot of benefits for the body and mind.
People practice intermittent fasting in different ways, but some of the most common methods include the following:
Time-restricted eating: This involves limiting the hours you consume food each day. For example, you might eat only during an 8-hour window, such as from 12:00 PM to 8:00 PM, and then fast for the remaining 16 hours. People also practice 18 hours fasting schedule and 6 hours eating.
Alternate-day fasting: This involves alternating between days of normal eating and days of reduced calorie intake, usually in the form of a small meal.
5:2 fasting: This involves eating normally for five days of the week. For the remaining two days it is expected to restrict calories to 500-600.
24-hour fasting It involves abstaining from food and calorie-containing drinks for 24 hours. For example, a person may finish their last meal at 7:00 PM one day and then only eat again at 7:00 PM the following day.
36-hour fasting: This type of fasting involves fasting for 36 hours, typically from dinner one day until breakfast two days later. For example, a person may finish their last meal at 7:00 PM one day and then only eat again at 7:00 AM two days later. You can consume water, tea, and coffee without added sweeteners or milk during fasting.
48-hour fasting: This type of fasting involves fasting for 48 hours. For example, a person may finish their last meal at 7:00 PM one day and then only eat again at 7:00 PM two days later. You can consume water, tea, and coffee without added sweeteners or milk during fasting.
All types of fasting can benefit the body and mind, including weight loss, improved insulin sensitivity, and autophagy. However, more extended periods of fasting might also come with more risks, such as dehydration and nutrient deficiencies. Therefore, always consult with a healthcare provider before fasting, especially if you have a history of health problems or are taking medication. It is also vital to break the fast with a balanced and nutritious meal to avoid overeating and nutrient imbalances.