Periodic fasting, for health or religious reasons, is an increasingly popular eating pattern many people adhere to. This fasting technique can help you safely incorporate a fast into your lifestyle, lose weight, and burn fat. However, before you try it, it's only natural to want to know whether this fasting technique is right for you. In this article, we'll review the forms, pros, and cons of periodic fasting so you can find out if this eating pattern is worth a try.

What Is Periodic Fasting?

Periodic fasting, also known as intermittent fasting, has a fasting schedule of two periods. The first period is a period of fasting itself. During this period you can't eat anything but only drink water. The second period is a food window, during which you can and should eat and get a normal daily amount of calories, proteins, fats, and carbohydrates. During the first period of fasting, the body does not receive energy from the outside and begins to use its fat deposits to maintain normal vital activity.

Overview Of Popular Intermittent Fasting Techniques

There are different ways of periodic fasting. Experiment with them to find out what works best for you. These are the most popular fasting methods:

The 12/12 (eat/fast) periodic fasting program. This fasting technique includes a fasting window of up to 12 hours and a feeding window of up to 12 hours. This fasting technique is great for beginners.
The 16/8 periodic fasting program, is also known as the Leangains protocol. This fasting technique includes alternating 16-hour periods of fasting and an eight-hour food window.
The 18/6 periodic fasting program. The fasting period lasts eighteen hours and the feeding period the remaining six.
The 14/10 periodic fasting program. The period of fasting in this scheme lasts 14 hours, and the food window lasts 10 hours.
The 24-hour (alternate) fasting program. One day per week you fast and throughout the next day you eat normally.

Health Benefits And Side Effects Of Intermittent Fasting

Periodic fasting can have different health benefits for the body, brain, and overall well-being. It can cause weight loss and reduce the risks of type 2 diabetes, heart disease, and cancer. Many diseases develop because of improper nutrition. By fasting periodically, you will stick to a regular eating schedule and make your body spend less energy digesting food. Intermittent fasting also normalizes the level of cholesterol and blood glucose.

Of course, periodic fasting also has its cons. It is not just about when you eat but also about what you eat. If you eat lots of unhealthy junk food throughout the feeding windows (well, maybe you just crave a hamburger or chips when gambling at Hellspin Canada website!), the weight will not go anywhere. It is also quite difficult to gain muscle mass if you stick to periodic fasting. Moreover, intermittent fasting isn't for everyone, it has its contraindications. These include diseases of the gastrointestinal tract, such as ulcers or gastritis. Intermittent fasting isn't safe for pregnant and breastfeeding women, as well as for other people with higher caloric (and special) needs due to body weight deficit, eating disorders, rehabilitation after illnesses, kidney stones, and diabetes.

Tips On How To Get The Most Out Of The Periodic Fasting

Do not try to eat "to spare" during the food window, because this will lead to indigestion and weight gain. Eat as usual or include in the diet dietary dishes to reduce the daily caloric intake.
Stay hydrated. Drinking up to 2 liters of water in a day is essential to improve your health.
To avoid loss of muscle mass, include in your daily menu high protein foods (meat, fish, eggs, nuts, mushrooms, beans, lentils, dairy, and soy products).
Choose an intermittent fasting technique that works for you. If you feel bad, give up periodic fasting altogether.

Intermittent fasting can improve your health and has a lot of potential. However, there are several things to keep in mind before starting it. Always consult your healthcare practitioner before starting periodic fasting to improve your experience.