Intermittent fasting is a way of eating where you designate times to eat at a specific period of the day and fasting for a certain period of time. You can refer to eat as times eating. A day having 24 hours can divide into either;
- 14 hour fasting and 10 hour feeding window.
- 16 hour fasting and 8 hour feeding window.
- 18 hours fasting and 6 hour feeding window.
- 20 hour fasting and 4 hour feeding widow.
Side effects on the first week of intermittent fasting
Extreme hunger. If you are used to constantly eating and then you subject your body to fasting for a period of time, it is expected that you will be hungry. As long as you don’t feel sick, you can embrace this hunger and enjoy being in a state of hunger.
Mood swings. That English proverb “A hungry man is an angry man” is true. During the periods of hunger, you will find yourself quite angry and irritable. You may be unpleasant so it is advisable to minimize human interaction as much as possible until you get used to this state. This takes about ten days.
Symptoms caused by a drop of blood sugar. This manifests itself in the form of a headache. Other symptoms may include nausea, extreme cold and shivering in some cases, body weakness, exhaustion, dizziness and fatigue. Aside from the drop in blood sugar, this may be dehydration. If these symptoms persist, you are advised to stop fasting and eat. The symptoms should stop once you eat.
All of these side effects will be worth it because intermittent fasting has boasted of benefits such as;
- Guaranteed weight loss. You will be able to lose weight and maintain the weight loss as you will end up consuming fewer calories.
- Intermittent fasting can reduce insulin resistance and lower blood sugar levels hence lowering the risk of developing type 2 diabetes.
- Intermittent fasting improves digestion. It allows for the food to have time break down in the digestive tract in due time without being overworked. If you eat a lot of protein rich food such as chicken and beef which takes at least four hours to digest, intermittent fasting helps for the complete breakdown of these foods.
- You will have self-control and discipline due to fighting all the urges to eat.
- You will save money because you will have reduced the amount of food you eat and ultimately reduced spending on food.
- You will spend less time looking for food.
- Intermittent fasting can help you deal with an overeating problem. You will not be eating due to boredom but only when necessary.
Disclaimer: this is not suitable for children, pregnant and breastfeeding women and people with health conditions such as eating disorders.