Intermittent Fasting: Pros and Cons | Scientific Weight Loss Benefits

Do you want to LOSE WEIGHT while GROWING MUSCLE all while still eating the foods you love? Learn how to keep your blood sugar stable and check out all the benefits of intermittent fasting!

00:00 Intro
00:41 Subscribe!
00:52 Is breakfast Important
01:29 What is IF?
01:58 Benefits
02:18 How does it work?
03:49 Health Benefits
06:02 Where to start
07:34 Breaking your fast
07:55 How long does it take?
08:13 Not for everyone
08:51 Consult with your DR!

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To commence fasting intermittently, you have to carefully examine and decide on an approach to follow. This is very important in ensuring that you’re doing it the right way and not in a manner that might create even more health problems for you. There are many different approaches to intermittent fasting, with the easiest of all and pretty much the most popular being the 16:8 fasting approach. This method simply extends the usual nighttime fast and involves a daily cycle of 16 hours period of fasting and an 8-hour eating window.

This approach is widely adjudged to be safe and sustainable. However, for intermittent fasting to be safe and effective, it must be juxtaposed with good meals that provide balanced nutrition. Also, you must constantly remain well hydrated all through the day and never go beyond your physical limits during exercises and while fasting. Some other popular approaches to intermittent fasting are:

Alternate-day fasting:
This approach involves eating a normal diet one day and either fasting completely or having a very small meal the next day. The meals should also not exceed 500 calories, making this approach frequently likened to the typical low-calorie diet for weight loss.

5:2 Fasting:
This intermittent fasting strategy or approach requires that you eat a normal diet for five days during the week and fast for the other two weekdays. When fasting, you should be diligent enough to avoid consuming unhealthy foods and also avoid overeating immediately after fasting. Rather you should adopt a slow and simple approach to breaking your fasts. One of the most common and wifely accepted ways to break a fast is by easing in with some bone broth and not loading up with a carb heavy meal. This is especially true and important if you are focusing on a shorter eating window such as a 20 off and 4 on approach. Also, before deciding on a fasting approach, it is important to know that it would customarily take between 6 to 8 weeks before you begin to see the full benefits of your fasting, so it is highly advisable to first test run any of the fasting approaches for a 30 day trial period to see how well it suits you.

Intermittent fasting is however not for everyone and should also not be carried out for too many hours a day. Children and teens are especially not encouraged to fast intermittently. Others are pregnant and breastfeeding women; people with acute eating disorders like anorexia and bulimia; people with diabetes type 1, advanced diabetes, and other medical conditions that may require that they eat constantly; and people who are grossly underweight or have become very feeble from old age. Asides from these categories of people, intermittent fasting can also become very unsafe for people who are normally able to fast if it's frequently overdone or done incorrectly. As always, it is always a safe option to consult with your family doctor first before deciding upon any life changes that could affect your health!

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