Intermittent fasting is a proven weight loss method that is currently extremely popular. But for who is intermittent fasting suitable – and who should rather keep their hands off it? You will find out in the article.
Intermittent fasting( IF) is not a diet in the traditional sense but rather the strategic timing of food intake. You think about when you eat – and in which periods you deliberately do without food.
There are many different IF methods, such as the 16:8 method, where you only eat during an eight-hour window each day.
Others swear by abstaining from food for 36 hours at a time, which would be out of the question for adherents of the flexible fasting method, which involves merely reducing food intake.
As with all health-related decisions, intermittent fasting may be suitable for some while not benefiting others.
But how do you know which group you belong to? These are the pros and cons of intermittent fasting.
Pro: The Benefits Of Intermittent Fasting
If you are thinking about trying intermittent fasting, the following positive aspects could convince you. If you find yourself in it, the chances are that IF is for you.
Don’t Want To Change What You Eat?
It seems that with each new trendy diet, there are more prohibitions and rules than the previous one. One of the most significant advantages of IF is that it doesn’t contain prohibitions on what kind of food you can eat.
Intermittent fasting doesn’t change what you eat, just when. Instead of constantly counting calories, you can continue to eat what you like.
You Don’t Like Breakfast Anyway?
If you usually skip breakfast anyway, it might be easier to incorporate this weight loss method into your current lifestyle.
For example, the 16/8 method would be appropriate, which involves not eating from 8 pm to 12 noon. For those who don’t eat breakfast, it’s a perfect way to start a habit of losing weight.
No worries for all coffee junkies: According to ‘ Healthline, ‘black coffee, tea, and water are still allowed during fasting.
Do You Sometimes Forget To Eat During The Day?
Instead of feeling guilty about still not having lunch at 4 pm, why not take the opportunity to try IF? Packed schedules work well for the 16:8 method or the occasional 24-hour fast.
If you only have a few days when you’re particularly busy, this is an ideal time to try the 5:2 method: restricting your calorie intake to around 400-600 calories on just two days per week.
Do You Often Have Too Little Time To Cook And Wash Up?
An underestimated benefit of intermittent fasting is the convenience it brings. No matter what method of intermittent fasting you try, you will eat fewer meals.
This also automatically means fewer dishes to clean and less time to cook.
Plus, you don’t have to worry too much about cooking new, fancy dishes while intermittent fasting.
Because you generally eat fewer meals, you only want to have your absolute favorite food on your plate anyway.
It Always Applies To You: All Or Nothing?
If you’ve found that you’d rather skip something than do it in moderation, then intermittent fasting might be a good fit for you.
Limiting the diet to cycles of either complete fasting or eating whatever you want fits well with an all-or-nothing mentality.
Do You Have A Lot Of Social Obligations?
As already mentioned, the IF method does not require you to count calories. That means less stress trying to find something to eat when you’re out with friends.
With a diet in which calories have to be reduced, you would ultimately still be “to blame” for the greens that the others then have to eat as well.
So if you can find an eight-hour window that fits into your social commitments, IF could be a good fit for you. However, a schedule that begins fasting at 8 pm or even earlier may not work well.
Have You Tried Many Diets?
One last benefit of intermittent fasting: If other dietary changes have not worked, it might be worth trying.
The concept is fundamentally different from other restrictive diets, in which entire food groups are completely taboo.
Cons: This Speaks Against Intermittent Fasting
Now that so many positive things have been said about intermittent fasting, now comes the opposing side. There are some people for whom the method is less suitable.
Do You Have Previous Illnesses?
Intermittent fasting is not recommended for certain hormonal, metabolic, or cardiovascular pre-existing conditions. This includes:
- Malnutrition and malnutrition
- Amenorrhea (absence of menstruation)
- Low blood pressure
Remember to always check with a doctor before making any significant diet or lifestyle changes for your safety.
Do You Operate Heavy Machinery Due To Your Job?
Everyone’s body responds to fasting differently—and some experience lightheadedness, dizziness, or other adverse effects. According to ‘Popsugar,’ there are sometimes severe side effects, especially during the first few weeks.
If you want to try intermittent fasting, you should start the first attempt in a week in which you do not have to drive or operate heavy machinery. Otherwise, accidents may occur that could have been avoided.
Do You Drink Alcohol?
Eating in the stomach slows the absorption of alcohol, which is why many cautions against drinking on an empty stomach. A doctor at the Mayo Clinic in Minnesota, for example, warns that this could increase the risk of alcohol poisoning.
Of course, one should always drink in moderation, but it can be hazardous to drink alcohol during or immediately after fasting. If you know you’re going to be drinking heavily, you should try IF after you’ve partied.
Are You On Medication?
Many medications can cause lightheadedness or dizziness at first, and fasting can worsen these and other side effects.
If you take medication that needs to be taken daily or with meals, intermittent fasting may not suit you.
The effectiveness of the so-called “mini-pill” for contraception can be reduced, for example, with drastic dietary changes according to ‘Planned Parenthood.’
Other medications that could be affected by fasting include blood thinners, antipsychotics, antidepressants, and transplant drugs.
In addition, it is essential to note that certain medications can be taken with food, including fat-soluble vitamins (A, C, and E) and other preparations that require food for absorption.
Therefore, be sure to talk to your doctor and pharmacist beforehand about how the medication can be taken safely during intermittent fasting.
Do You Travel A Lot?
In addition to the possible adverse physical effects of fasting, the method also doesn’t fit well with certain lifestyles.
Those who frequently travel for work or leisure find it harder to stick to their eating schedules: time zone changes or work meetings over lunch and dinner are not conducive to specific fasting and eating times.