Unscientific, harmful to health, risk of stomach pain are the ideas that you can read below any article or video about “Intermittent fasting.” However, despite the endless controversy surrounding, this method is still favored by singer Selena Gomez, supermodel Miranda Kerr, Jennifer Lopez and is one of the diets that are of great interest at the moment.
Intermittent fasting is a form of cyclic fasting. Accordingly, you will give the body a period to fully digest the amount of food intake from the previous day, before adding more energy. This form is built on the principle of burning the body’s excess fat: the stored fat will be converted into energy instead of turning into visceral fat in the condition of ultimately no food intake.
It does not matter what and how much, when applying to fast, the most important thing is the time to eat and fast. Time is a must when making fasting, and it is also the detail that makes the difference of intermittent fasting with other forms.
Currently, the most common form of intermittent fasting is August 16: you can eat and drink for 8 hours without food for the next 16 hours. For example, if you start your first meal of the day at noon, you must finish the last meal at 8 pm, during which time you can only drink water or unsweetened coffee/tea.
The above timelines can be flexibly adjusted to suit the conditions and habits of each person, as long as the exact rate of time to eat and fast.
If you’re starting to get used to intermittent fasting, you can apply the 12/12 timeframe (12-hour eating, 12-hour fasting). As your body gets used to this form, you can increase the time frame to 16/8, 20/4 (eat 4 hours, fast 20 hours), Eat-Stop-Eat (fast 1 day a week) or 5: 2 (eat 5 days, fasting 2 days a week) to achieve greater efficiency.
Can fast cause stomach pain?
Fasting, especially fasting in the morning, can lead to a stomach ache – which is why many people offer to fast. However, we need to understand that the cause of stomach ache does not come from fasting, but the pH in the stomach is lower than the permitted level. Typically, stomach pH ranges from 2–2.5, when drinking alcohol, fizzy drinks, smoking, eating spicy or acidic foods, the acidity will increase, and the pH will drop to level 1 or more. This causes imbalances in the stomach, leading to indigestion, bloating, ulcers. Besides, unregulated living habits, psychological stress also creates significant pressure on the stomach.
Benefits of fasting
If you use intermittent fasting for 10 weeks, you can lose 3–5kg. However, it is not a diet but a form of food. The benefits of intermittent fasting do not only stop removing excess fat but also prevent diseases like Alzheimer’s, diabetes, heart disease, and prolong life. Many cases show that fasting combined with a diet low in sugars and starches also reduces the size of tumors in the body.
Besides, fasting allows the stomach time to rest. The pressure on crushing and digesting food is significantly reduced.
Exercise mode when practicing fasting
To ensure a fasting time frame and still have enough exercise, you can practice for about an hour before the first meal. For example, if you apply intermittent fasting for the 16/8 time frame and eat at noon, your workout should start at 11 o’clock. Or you can also exercise just before the last meal of the day, that is, at 6 pm.
– Underweight people (BMI <18.5), under 18 years old, pregnant, and lactating women should not use intermittent fasting.
– People with stomach disease, diabetes, low blood pressure, or being treated for infection, before applying to fast should consult a doctor to have an appropriate application.
– Intermittent fasting is not limited to foods, but to achieve weight loss and long-term health, you should still eat a lot of green vegetables, meat, fish, and limit fried, sweet foods.
– It is possible to supplement vitamins and diets to support muscle gain during the intermittent fasting application.