Скачать или смотреть What is Intermittent fasting? Will it harm us?

Intermittent fasting is a cyclical pattern of fasting and eating. Our ancient hunter and gatherer humans didn’t have refrigerators, year-round foods or supermarkets. Because of this, they learned to function without food for lengthy periods of time. Fasting is not an unfamiliar practice in our culture. Even our recent ancestors followed fasting for many occasions and festivals, mainly for spiritual or religious reasons.

Typical forms of IF include -
periodic prolonged fasting (PF) - Fasting for up to 24 hours once or twice a week with food intake for the remaining days.

Time-restricted feeding (TRF) - eating for only 8 hours, then fasting for the other 16 hours of the day,

alternate-day fasting (ADF) - fasting on alternate days

Scientists attribute many of the positive effects of IF to metabolic switching—after 10 or 12 hours of fasting, the body depletes its glycogen supply and starts burning ketones.
These periods of fasting-eating-fasting-eating activate genes and signaling pathways that make neurons more resilient. It stimulates a process called autophagy: the cells go into a stress-resistance and recycling mode where they get rid of damaged proteins.


During the time of fasting, restrict the intake of carbohydrates. Intermittent fasting can be practiced for a long duration without side effects. It is also essential to exercise along with IF; this has been proven to help with fat loss and muscle gain.


Individuals who self-reported consuming more calories in the morning compared to the evening lose more weight. Also, food intake at night is linked to obesity, independent of energy intake.
People with health issues, pregnant women, lactating mothers should take the advice of a doctor before starting intermittent fasting.