Most of us read every day about intermittent fasting and try to follow it in our lifestyle. But it may be dangerous if not followed in a right way. If intermittent fasting followed in a right way then it is definitely going to help you in losing weight, managing diabetes, reducing most of the gastric issues like excessive acidity, bloating and a lot more.

Our tradition lifestyle comprises only two large meal a day with minimum snaking – one after sunrise and another before sunset. Most of the research and studies has already proven the benefit of two meal pattern. This is the best way of eating and when combined with intermittent fasting can give you amazing result.

Scientific reason behind intermittent fasting

To understand this first of all we need to understand the role of insulin. You might have heard lot about this hormone due to its important role in the development of Diabetes and PCOS.  

Food rich in Carbohydrate like bread, rice, pasta, potato is broken down into sugar which is used by our cells for energy purpose. But sugar can only enter our cells with the help of insulin. So, if we are eating more carbohydrate rich food then our insulin level increases.

Another function of Insulin is to store fat and keep it there. So, more insulin means more fat.

Increase in carb intake = increased level of insulin = More fat deposition

So if you don’t want those extra sugar and fat to be stored and want to lose weight your insulin level should go down. When we don’t eat for long or starve, our insulin levels reduces and then our cells can release their stored sugar, to be used as energy. So, the whole idea of intermittent fasting is to reduce the level of insulin. This also reduces fat storage in our body. In this way intermittent fasting can not only help in weight loss but also in managing Diabetes and PCOS.

How intermittent fasting can be dangerous?

Our metabolism has adapted to daytime eating and nighttime sleep. That is why skipping breakfast and nighttime eating reduces our metabolism which increases the risk of obesity, as well as diabetes. This is where most of us go wrong.

But if you are taking breakfast and lunch properly, your insulin sensitivity will increase and this will help you to manage your diabetes and PCOS in an effective way.

Would you feel hungry ?

The best time for intermittent fasting is 7am to 3 pm or 10 am to 6 pm depending on your rising hour. This basically includes your two main meals .  You can snack within this eating hour window but stop eating after 7 PM. 

For best effect, avoid sugars and refined food during meal time and focus more on whole cereals, fruits, nuts, seeds, pulses and legumes. You can drink sugar free tea or coffee, lemon water, vegetable juices if you feel hungry. The best part is that eating this way will reduce your appetite  and you won’t starve.

Who should never do intermittent fasting?

Children's, Pregnant women, Lactating women and people those who are taking medicines should never do intermittent fasting. Still if you want to try you should always talk to your doctor so that your medicines can be adjusted accordingly. 

Conclusion

Just by changing the meal timings, by eating early and extending overnight fast time can help us in improving metabolism, lowering blood sugar levels; reducing pain and inflammation. When we fast our body also gets sufficient time to remove toxins and damaged cells, which lowers risk for cancer.