If you dream of an ideal body and better health, and are having difficulty losing weight, then following an intermittent fasting system is one of the best suggested solutions, because it helps you lose weight quickly without making fundamental changes in the quality of the food you eat. It is one of the effective systems that achieve ideal results provided that it is applied in the correct way. Before you follow this system, you must make sure that your health condition allows you to adhere to it, so that you do not suffer from health problems and complications.

What is intermittent fasting?

It is a system and method that allows you to eat during a specific period during the day, and to stop eating for the rest of the day. It focuses on the times of eating, but it does not restrict you regarding the types that you should eat. Actual experiments with this system have proven that it is capable of reducing weight, because it helps reduce the number of daily calories, and it also improves the health of the heart, brain, and organs in general.

Types of intermittent fasting

There are different methods for implementing the intermittent fasting system, all of which depend on dividing the day or week into periods of fasting from eating, and periods in which food can be eaten, but in specific quantities without excessive amounts. Among these methods are the following:

• Beginner fasting allows you to eat within a 12-hour period, then fast for 12 hours. This system is characterized by the fact that the number of fasting hours is short, and a large portion of them is counted within the sleep period.
• The 16/8 diet is suitable for most cases, as you can fast for 16 hours, then eat within 8 hours.
• Fasting for 24 hours once a week, and not eating anything on this day except drinking water and unsweetened beverages.
• The 5:2 diet is one of the systems preferred by many people who do not want to change their eating behaviors, because it allows those who follow it to continue with their normal diet for 5 days, and then reduce their calories so that they do not exceed 600 calories within two days of their choice.
• Stop eating for a whole day, then eat it the next day, and continue with this routine. This system is not suitable for beginners.
• Skipping meals is one of the intermittent fasting systems that anyone can follow, because it depends on skipping any meal during the day as long as you do not feel hungry.
• The Warrior Diet is an advanced intermittent fasting system in which you fast for a full 20 hours, eating only raw fruits and vegetables, and then eating the main meal within four hours.

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Benefits of intermittent fasting

Fasting for long periods purifies the body of toxins, prevents their accumulation within cells, protects healthy cells, and enhances their efficiency. It is also particularly beneficial for patients with heart and blood vessels. The benefits of intermittent fasting are as follows:

• It improves your memory, your ability to think and speak, and enhances your mental abilities.
• It improves heart health, reduces stress on it, and prevents the accumulation of triglycerides and harmful cholesterol.
• It gets rid of fat accumulated in the body, especially the abdomen, because it prevents the consumption of large amounts of calories, and gives the body an opportunity to obtain energy from fat.
• It regulates blood sugar and helps in eliminating gluttony for food.
• It prevents the building of fat cells, because it reduces the level of insulin in the blood.
• Reduces internal inflammation and protects against chronic diseases.
• It protects you from Alzheimer's disease, because it stimulates the secretion of certain hormones that contribute to the growth of new nerve cells.
• Lifespan increases based on studies conducted on mice, and it was found that the average lifespan of a fasting mouse is greater than the average lifespan of other mice.

How are cells and hormones affected by intermittent fasting?

The effect of intermittent fasting is clear on cells and hormones, especially in women. Among the changes that occur are the following:

• High growth hormone levels, muscle building, and fat loss.
• Reducing the level of insulin in the blood.
• Getting rid of old, damaged cells and proteins through what is known as cellular repair.
• Genetic changes enhance cell health and make them ready to protect the body from diseases.

Harmful effects of intermittent fasting

It is not preferable to start an intermittent fasting schedule for beginners except after consulting a doctor to avoid any complications, especially since some groups are not allowed to follow this system. The damages that may occur include:

• Significantly lower blood sugar in diabetics.
• Headache, dizziness, and poor concentration when starting fasting.
• Feeling extremely hungry and eating larger amounts of food during the cessation of fasting, thus gaining weight and being exposed to health risks.
• Desire to eat sweets.
• It may interfere with taking some medications.

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Who are the groups that can follow the intermittent fasting system?

Everyone who has tried weight loss diets can follow the 12-hour intermittent fasting schedule for beginners to try the system, and then they can fast for several more hours, provided that there are no diseases that interfere with the system.

Who are the groups that cannot follow the intermittent fasting system?

Although intermittent fasting is one of the modern systems that has proven effective in losing weight and improving health, there are some groups that should not follow this system, delusion:

• Blood pressure patients.
• Pregnant and breastfeeding women.
• Type 1 diabetes patients.
• Women during menopause.
• Children and adolescents under 18 years of age.
• People who have faced eating disorders before.

Intermittent fasting diet meals

In order for you to be able to fast for several long hours, your meals during the eating period must be balanced and contain all the nutrients you need, so that you do not suffer from health problems due to malnutrition, and so that you feel full for a long time, and do not have to eat unhealthy foods.

The list of healthy foods that you should focus on in your meals includes: chicken, eggs, and fish, because they contain high levels of protein that contribute to building muscles, and healthy fats such as avocados, nuts, and olive oil, in addition to vegetables, fruits, and legumes that give you energy and provide you with nutrients.

Eating prohibited during intermittent fasting

There are some unhealthy foods that contain a lot of calories and should not be eaten during intermittent fasting. Among them are the following:

• Meat and processed foods that contain large amounts of preservatives, colorings and flavourings.
• Fast food rich in fat.
• Desserts.

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Drinks allowed during intermittent fasting

When following the intermittent fasting system, you are allowed to drink water, coffee, and tea without sugar or milk. You can also drink all herbal drinks without sugar, and abstain from sweetened juices and carbonated water.

Tips when following an intermittent fasting system

There are some tips that should be followed to get the full benefits of intermittent fasting Which are:

• Eat healthy, balanced foods during mealtimes.
• Do not overeat, and limit a portion for each meal.
• Rely on foods prepared at home, and avoid Fast food.
• Drink large amounts of water during fasting periods.
• Do not eat carbohydrates or sugars on an empty stomach during the fasting meal.

The intermittent fasting system is not suitable for all groups, and to ensure that it is suitable for you and does not cause any side effects, contact us immediately at Al Mousa Health Hospital To book your appointment, perform the necessary tests accurately, and get full support to benefit from this system.

Frequently asked questions

How do I start intermittent fasting?

If you are a beginner in intermittent fasting, it is preferable to follow a 12-hour fasting system, most of which is during the sleep period, and after you get used to this system, you can follow other systems.

When does weight loss begin during intermittent fasting?

You will notice weight loss within the first month of following the intermittent fasting system correctly, and to get the full result, you must continue it for a longer period.

What are the signs of success of intermittent fasting?

Signs that intermittent fasting is working include weight loss, improved overall health, and increased focus and energy.

What is the best healthy breakfast for intermittent fasting?

The best healthy breakfast after fasting for many hours is one that does not contain carbohydrates or sugars, and mainly includes protein.

What do I eat when I'm hungry during intermittent fasting?

During fasting hours, it is not allowed to eat any foods. It is limited to drinking water and drinks without sugar. When you feel very hungry, you can eat soup or proteins because they help fill you up.

Is rice prohibited during intermittent fasting?

No, but it is not one of the preferred options, because it contains calories, and it should not be eaten in large quantities.