Intermittent Fasting. Here is what you need to know.

In recent years, there has been a lot of hype around Intermittent Fasting, especially among Fitness enthusiasts swearing by its health and weight loss benefits. This dieting has also gained a lot of popularity since it doesn’t require you to cut down food groups from your diet when following this dietary pattern.

Its main focus is on eating healthy and at particular time intervals. In this article, we are going to look at the different benefits of intermittent fasting. We will take a deep dive into the Health, mental and spiritual benefits of this dietary pattern as well as look at some of its upsides.

First, it’s important to note that their different types of intermittent fasting, and you should do your research before settling on one particular schedule to figure out what is best for you as an individual. The following are a few forms you can try out;

Forms of intermittent fasting.


This is one of the most popular forms of intermittent fasting and can be easily incorporated into your daily life it requires you to restrict eating to an eight-hour window with 2-3 meals and fast for a total of 16 hours.

A healthy diet is a great choice in the eating window


This form is a type of time restrictive eating based on a 20 hour fast with a four-hour eating window. While following this pattern you can eat to your heart’s content during those four hours.

The next types of intermittent fasting are not for the faint-hearted it will take a lot of self-discipline to achieve your goal;

24 Hour fast

The key here is to fast for 24 hours between each meal for example if you eat at 8 pm on day one then your next meal will be at 8 pm the next day. The idea is that you eat a meal each day.

36-hour fast

This is an extended version of the 24 hours fast you will have dinner on day one fast entirely on day two then eat breakfast on day three. Tough, right? I know, as I said before, this list is definitely not for the faint-hearted. The intention of this fast is to help give you transition into ketosis.

Ketosis is a process that happens when your body runs out of carbohydrates so it turns to fat burning by converting it into energy. The 36 hour fast is done once a week.

These types are just a few methods from the several types of intermittent fasting that one can follow.

Numerous studies have shown that indeed intermittent fasting can have powerful benefits for your body and brain. Let’s take a look at some of its health benefits;

Benefits of intermittent fasting.

Can help you lose weight and visceral fat

Many people who try intermittent fasting do it intending to lose weight. Generally speaking, this fasting will make you eat fewer meals which in turn will aid weight loss. You will be consuming fewer calories unless you compensate by eating excessively during your eating window. Additionally, it also enhances hormone functions to facilitate weight loss.

With intermittent fasting, you strike two birds with one stone.

Can reduce oxidative stress and inflammation in the body

Oxidative stress is one cause of many chronic diseases and aging. It involves unstable molecules called free radicals. Free radicals react with other important molecules, such as protein and DNA, and damage them. A few studies have shown that this dietary pattern may enhance the body’s resistance to oxidative stress.

Can reduce Insulin resistance, lowering your risk for type 2 diabetes.

In recent decades, Diabetes has become common. Type2 diabetes is characterized by high blood sugar levels in the context of insulin resistance. Anything that reduces insulin resistance should help lower blood sugar levels as well as protect one against diabetes.

Interestingly enough intermittent fasting has been shown to have major benefits for insulin resistance as well as lead to a reduction in blood sugar levels.

Intermittent fasting is also good for brain health. How you might ask?

Healing Rejuvenation

Well, it lets the body cleanse itself of foreign bodies like bacteria, viruses, dead and deteriorated cells amongst others. This internal cleanup enables the body to perform better by leaving you more clear-headed and energetic.

Increased willpower

Choosing to fast requires both mental strength and the ability to resist short-term gratification to pursue long-term goals. When you choose to participate in such a challenging exercise and actually succeed you will likely experience enormous gratification and a renewed sense of accomplishment.

Clearer thoughts

When you fast, your body in turn will have less toxic materials flowing through your blood and lymphatic system. This in turn provides your brain with a cleaner bloodstream which has proved to result in clearer thoughts, increased sharpness of other senses, and better memory.


Many religions practice intermittent fasting also termed as “time-restricted eating”. This has proved to have immense spiritual benefits. One benefit that comes to mind is the discipline. It has been proven time and again that without discipline life can quickly become chaotic.

One way to bring discipline into your life is through fasting. Denying your body food is not an easy task but once accomplished it instills self-discipline.

During intermittent fasting, the body transitions into ketosis to burn belly fat

We live in an advanced society where anything we desire is just one click away. If you are hungry you can easily order food online. For entertainment, you have all sorts of gadgets. However, sometimes it is necessary to take a step back, take control and reinvent yourself for a better life.

It is also important to be grateful for what you have. Try going a day without a meal and you will realize how fortunate you are to have access to an abundance of resources.

After trying out intermittent fasting it may become clear why certain religions hold this practice in high regard. Scratch that if you feel the need for a new perspective to life. Spend a day without eating and see if you discover something about yourself. Fasting redirects your thoughts to more important aspects of your life

In conclusion. Intermittent fasting has proved to be a safe and effective diet plan and there is no doubt it works for losing weight as well as improving your health. However, it is important to note that it doesn’t work the same way for everyone. Remember every individual is different and their health condition and body requirements are unique. What works for others may not apply to you so listen to your body and do what works for you. It is also important to visit your doctor before starting intermittent fasting.

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