What is intermittent fasting: a diet with multiple methods and benefits

The intermittent fasting diet has many health benefits for the body, and it also has many different methods that you can choose what suits you best, so what is this diet? What are its many benefits for your health?

What is the intermittent fasting diet?

Intermittent fasting diet is a diet that depends mainly on abstaining from eating for certain hours during the day or for certain days of the week, and it has several forms and methods.
The most common form of the intermittent fasting diet is to eat only 8 hours of the day, and abstain from it during the next 16 hours of the rest of the day, which is known as the 16:8 diet.
16:8 Intermittent Fasting can be done either daily, day after day, or only on certain days of the week.
Intermittent fasting is one of the easy and effective diets to follow, especially since it does not include many rules or food deprivation.

Intermittent fasting benefits
Studies have shown that intermittent fasting, especially the 16:8 type, is associated with many health and beauty benefits, the most important of which are:
1- Losing excess weight
It helps you eat less body fat.
2- slow down aging
Some studies have found that fasting
3- Improve blood sugar levels
Fasting helps improve insulin and blood sugar levels, and reduces the chances of developing diabetes.
intermittent fasting methods
Intermittent fasting can be done with

1- Fasting for 12 hours a day
Experience healthy eating in 12 hours.
Fasting helps cut fats in the body.

2- Fasting for a full day per week
This type of mixture is around the clock from 1 to 1 day (i.e. 24 hours at a time), with only liquids allowed during the fasting period, such as water, coffee and tea without sugar.
What should it be in its early stages?
It is also preferable for beginners to resort to fewer hours before reaching the full 24 hours, to gradually accustom the body.

3- Fasting day after day

Where you live someday
Avoid eating any solid foods on the fasting day.
Or eat a maximum of 500 calories per day.
There may be some studies done on your health.
It is not preferable to go this type of fasting.
4- Fasting for 16 hours
This is the principle of intermittent fasting
This type of fasting may help.
5- Fasting for two days a week
5:2 intermittent fasting helps reduce the amount of calories consumed per week, especially during fasting days, which
Men attend this type of fasting
Save the women on 500 calories during the fasting day.
It is preferable that it not be done by fasting for two consecutive days, but there are very limited studies regarding the benefits of this type of fasting.
Missed meals 6
In this type of intermittent fasting, you only need to miss some of the main meals during the day (1-2 meals). But you have to make sure that the meals eaten are healthy and sufficient.
This type of intermittent fasting may suit many categories, where meals are only eaten when hungry and left when the person is not hungry.

Intermittent fasting risks
Although the benefits of intermittent fasting are many, they come with several potential risks that you must realize and know well, and these are the most important of them:
Various digestive problems and disorders.
Weight gain resulting from overeating outside fasting hours.
Side effects that may arise at the start and gradually fade as the body gets used to intermittent fasting, including: fatigue, general weakness.
Intermittent fasting may negatively affect fertility in women.
General tips for successful intermittent fasting
To get the desired and healthy results from intermittent fasting, it is recommended to follow the following important rules and guidelines:
Take a break whenever the body needs it, and avoid strenuous activities during the fasting period.
Include granular food in the prescribed portions outside fasting hours, even in small quantities, to avoid any excess or deprivation.
Use some healthy food flavors in abundance, as these may suppress appetite and increase the feeling of satiety for longer periods, especially garlic, vinegar and various healthy herbs.
Choose healthy foods that are low in calories and large in size, such as popcorn and watermelon.
Have adequate amounts of water at all times and drink hot, sugar-free herbal drinks during the fasting period.

 Explore link https://www.nia.nih.gov