How intermittent fasting works... and what its benefits are
Until not so long ago, nutrition experts advised eating small and frequent meals throughout the day. Today, the view is changing and the practice of intermittent fasting (IF) is fast emerging as a way of eating − it is not a diet − which involves periodic short fasts ranging from 14 to 48 hours that can produce substantial health benefits. IF is as simple as extending the window between dinner and the first meal of the next day. There are no restrictions on the amount of food one consumes during the eating window, although choosing a whole food, mainly plant-based, diet that is high in fibre intake from a variety of plants, fermented foods such as yoghurt, kefir, kimchi and kampuchea (to improve the diversity of microbiome of the gut) with plenty of protein (mainly from lentils, beans, legumes) and healthy fats, and maintaining good hydration, are essential. No sugar and reduced refined carbohydrates like flour are included. IF emphasises food timing rather than denial of foods. It is an approachable health and weight-loss strategy. How IF works The benefits of IF is through regulation of the hormone insulin. The main function of insulin is to regulate the glucose (sugar) level...