Intermittent Fasting (IF) – Time-restricted eating
Intermittent Fasting or time-restricted eating is eating in a rotating pattern between eating periods and fasting periods. It does not specify what to eat or what type of food. But it focuses on determining the time to eat and can choose to eat at any time. As appropriate to the daily lifestyle of each person. Which is currently eating in the IF style is very popular among people. Who want to lose weight. Because it aims for weight loss results from limiting the eating time. Which mostly results in a lower total calorie intake throughout the day.
There are many ways to do IF. But the most popular ones include
- 16:8 means fasting for 16 hours and having 8 hours of feeding time per day. You can choose to eat at any time that suits your daily lifestyle.
- 20:4 is similar to 16:8 but has a 20-hour fasting period and a 4-hour eating window per day.
- ADF or Alternated Day Fast is when you eat every other day. One day you can eat normally and the next day you can fast for the entire day, drinking only water, black coffee or calorie-free liquids.
Although the IF method is a popular method and is mostly effective in losing weight, not everyone can succeed. Because most of them have side effects in the initial stages, such as feeling dizzy, lighthead, and feeling hungry all the time. Therefore, สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน this method is not suitable for people with chronic diseases. And doing IF should start gradually without fasting too much, such as starting from 14:10 to get used to it before moving to 16:8, etc. And if you already have a BMI below the standard. You should be careful about eating to have enough nutrients for each day.
The main thing that makes IF able to reduce weight is that the energy received from eating food per day is less overall, while the energy used from doing various physical activities is more because there is less time to sit and eat. This makes the energy value received each day less than the energy value used, or what is known as calories in less than calories out, which results in weight loss. Normally, doing IF will reduce the amount of energy received by an average of 200 – 600 calories per day, depending on the daily eating habits of each person.
In addition to possibly helping you lose weight, doing IF has also shown. That it may help reduce insulin resistance and the risk of diabetes and other non-communicable diseases such as high blood pressure, cardiovascular disease. It may also help slow down aging by stimulating the cell repair mechanism.