Intermittent fasting is a diet strategy that involves alternating periods of eating and extended fasting, which means (consuming very low calories or no food at all). It is also known as intermittent energy restriction. People adopt intermittent fasting for various benefits such as fat loss, better health, metabolic health, and increased longevity. Intermittent fasting has become a health trend in today’s world. 

Effective types of intermittent fasting -:

1. Fast for 12 hours –  In this type a person needs to do fasting for 12 hours every day. According to research, it is said that fasting for 10 to 16 hours can be effective for the body as the body turns its fat stores into energy, which releases ketones into the bloodstream. This type is way easy for beginners, as the fasting window is relatively small, much of the fasting occurs during sleep. For eg. a person could choose fast between 7 PM TO 7 AM.

2. Fasting for 16 hours – In this type of fasting a person needs to fast for 16 hours a day and women fast for 14 hours. On this fast, a person has to finish their evening meal by 8 PM and then skip breakfast the next day, not eating again until noon. This type of fasting helps people to avoid obesity, diabetes, inflammation, and liver disease.

3. Fasting for 2 days a week – People have to follow the diet rule in this type.  The rule is 5:2 which is 5 days a person has to consume healthy food items only and the other 2 days reduce calorie intake. By doing this type of fasting/dieting a person may found reduced insulin levels and improve insulin sensitivity 

4. Alternate day fasting – In this fasting a person has to do fasting every other day. On alternate days of fasting, a person should avoid solid foods, but some people allow up to 500 calories. 

5. A weekly 24 hours fast – In this type of intermittent fasting a person has to do fasting completely for 1 or 2 days a week, it is also known as eat-stop-eat-diet. A person has to avoid food for 24 hours. People on this diet can have water, tea, and other calorie-free drinks.

6. Meal skipping – Meal skipping is one of the most flexible and easy fastings for beginners. In this, a person decides which meal to skip according to the level of their hunger. In this fasting, people will eat when they feel hungry and avoid or skip meals when they are not. This type of fasting results in weight loss, avoid obesity. 

Problems related to intermittent fasting -:

1. Fasting can still lead to weight gain -: It is seen that after some sort of days people face trouble in maintaining their hunger and end up going completely rogue on their non-fasting periods, and they could gain weight.

2.  Dizziness – A long period of fasting can lower your blood sugar levels and you feel dizzy.

3.  Headaches – Fasting can also cause headaches because of an increase in blood pressure and tightens the blood vessels in your body which triggers headaches. 

4.  Digestive issues – Constipation, diarrhea, nausea, and bloating can be seen in those people who are doing intermittent fasting.

5.  Mood changes – People may experience mood changes and feel irritated while practicing intermittent fasting. When a person’s blood sugar level is low, it may cause them to feel irritated.

6. Low energy – Practicing fasting can cause fatigue and low energy levels. It can cause a person to feel tired and weak. Fasting may lead to sleep disturbance in some people.

What is to be done on Non-fasting days -:

1. Avoid sugar and refined grains – Avoid sugary foods items and refined grains. Consume vegetables, fruits, lentils, whole grains and, healthy fats.

2. Avoid snacking – You have to control your hunger. Avoid snacking or eating at nighttime.

3. Let your body burn fat between meals – Don’t snack in-between mealtime. Be active throughout your day.