Intermittent Fasting Benefits: How to Follow Each Type

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Recently, one thing that has attracted a lot of attention from people on diets was eating less.

As the name suggests, many people said that eating less made the body feel lighter and was helpful for health.

However, eating less can instead become a problem when you do not get enough of the nutrients the body needs in a balanced way.

Then what about fasting?

Before eating less, one type of fasting became popular.

As it became known that it was not simply starving, but that intermittent fasting could have health benefits, many people began trying it.

Today, let’s look at the benefits of intermittent fasting and how to follow each type of intermittent fasting.

What Is Intermittent Fasting?

Intermittent fasting is a type of diet method that maintains fasting by repeating eating and fasting at regular time intervals, lowering blood sugar and helping break down fat cells.

In fact, as intermittent fasting continues over time, insulin secretion decreases, and the body burns fat and uses it as energy.

The key to how to follow each type of intermittent fasting is keeping the time ratio consistent.

How to Follow Each Type of Intermittent Fasting

Then what are the methods for each type of intermittent fasting?

In general, there are various options such as 5:2, 12:12, 16:8, and 23:1.

5:2 Fasting

5:2 fasting is intermittent fasting carried out on a weekly basis rather than a daily basis, and it is a plan to maintain a 24-hour fast twice a week.

It is said that you can also start with a ratio of 6:1, fasting once a week at first.

However, after a long period of fasting, it is recommended that the first meal include a balanced intake of protein, dietary fiber, and fat so that post-meal blood sugar does not rise too sharply.

12:12 Fasting

The most popular method among the different types of intermittent fasting is the 12:12 plan.

The key is to fast for 12 hours after eating for 12 hours.

However, with 12:12 fasting, you need to be careful about late-night snacking, and depending on your schedule, you should either delay breakfast or eat dinner earlier.

16:8 Fasting

16:8 fasting means following intermittent fasting for 16 hours and eating 2 or 3 meals within an 8-hour window.

As a popular method among the different types of intermittent fasting, the fewer meals you eat, the greater the benefits of intermittent fasting can be.

What Are the Benefits of Intermittent Fasting?

Dieting

One of the best-known benefits of intermittent fasting is weight loss.

In particular, the smooth burning of fat accumulated in the body can be effective for losing weight.

In the body, glucose is used as an energy source, and when the calories burned are higher than the calories consumed, fat is burned to produce energy.

The benefit of intermittent fasting is that if you deliberately limit food intake, the body uses fat more easily.

Improved Diabetes

Another expected benefit of intermittent fasting is suppression of diabetes.

In the case of type 2 diabetes, which many people develop later in life, insulin is secreted but blood sugar in the body is not easily controlled.

At such times, when carbohydrates such as rice, bread, and noodles are consumed, blood sugar rises sharply.

To regulate blood sugar levels, the pancreas secretes insulin, but carbohydrates are known to increase insulin resistance.

When you fast intermittently, you maintain fasting, lower insulin secretion, and increase sensitivity, which is said to be effective in improving diabetes as well as hyperlipidemia and obesity.

Anti-Aging

Another benefit of intermittent fasting is that it helps suppress aging.

It is said that cells become cleaner through the process of removing waste products, commonly called detox.

However, if autophagy does not proceed smoothly, the risk of cell damage is high, and as damaged cells accumulate, aging can occur rapidly, so caution is needed.

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