What is Intermittent Fasting?
Intermittent fasting (IF) is currently one of the world’s most popular health and fitness trends, according to healthline.com. People are using it to lose weight, improve their health and simplify their lifestyles. IF is an eating pattern (not a diet plan) that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather, when you should eat them. Common IF methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.
What is OMAD?
According to dietdoctor.com, OMAD (One Meal A Day) is a form of Intermittent Fasting and a popular pattern of eating many are using to lose weight or improve metabolic health. But is it good for you? Here are some of the pros and cons.
Using the OMAD pattern of eating, you can eat anything you want – from a double cheeseburger and fries to a healthy salad.
Short-term fasting leads to several changes in the body that make fat-burning easier, including reduced insulin, increased growth hormone, enhanced epinephrine signaling and a small boost in metabolism.
IF is a convenient way to reduce your caloric intake without consciously trying to eat less. Studies have indicated that it can help you lose weight and belly fat. The main reason that IF works for weight loss is that it helps you consume fewer calories.
There is some evidence that intermittent fasting can help you hold on to more muscle mass when dieting, compared to standard calorie restriction.
One of the main benefits of IF is that it makes healthy eating simpler. This may make it easier to stick to a healthy diet in the long run.
One of the main benefits of IF is that it makes healthy eating simpler, which may make it easier to stick to a healthy diet in the long run
According to businessinsider.com, though the benefits of IF are still being studied, there’s evidence that the practice has negative side effects, such as hair loss, anxiety and stress.
It can interfere with the social aspect of eating. Because of the shortened time frame you have for eating, it can be difficult for you to enjoy social gatherings.
A few studies found that some IF participants experienced minor adverse physical ailments including: feeling cold, constipation, headaches, lack of energy, bad temper and lack of concentration.
Some people may take the “Feasting” periods as an opportunity to eat more calories than they really need. When you’re hungry, or you anticipate a period of fasting coming up, it can be very tempting to go hog wild at the first sight of food.
When to Approach with Caution
People with the following conditions should seek the care of a physician before beginning an IF regimen:
- Blood pressure issues, such as low blood pressure (because it will further lower it)
- Women trying to conceive
- Pregnant women
- Women or men with a history of eating disorders
- Women who may not get a menstrual cycle or who have hormone regulation issues
- Patients at risk for hypoglycemia, such as insulin-dependent diabetics
- People on multiple medications
- People with physically demanding jobs or who exercise rigorously (and thus, have higher fuel demands)