Type II diabetes is a slow, silent killer, affecting a significant percentage of the human population. In fighting this disease, diet and lifestyle change are necessary. Why don’t you try intermittent fasting? Scientists say that this could very well play an important role in managing Type II diabetes.
Intermittent Fasting Defined
The diet that involves cycling between fasting and eating is called intermittent fasting. It does not require specific foods during eating periods. The most common intermittent diet is 16:8. In this diet, you eat dinner by 7:00 PM, skip breakfast the next day, and eat lunch at 11:00 AM.
Other versions of the intermittent diet involve fasting for 48 hours in a week, fasting every other day, and not eating for 24 hours once or two times a week.
The intermittent diet can decrease the number of Type II diabetes symptoms, as shown in the journal named BMJ Case Reports. In this study, the male participants (40 to 67 years of age) took daily insulin doses and other drugs to help manage their disease. The participants had high cholesterol and elevated blood pressure as well.
Methods of Intermittent Fasting
Here are some popular ways of going on an intermittent diet:
1. 2-day-a-week fasting
• Also known as the Fast diet
• This method involves eating healthy foods for 5 days in a week, then calories reduce for 2 days
• It an be done on two separate days (Monday and Thursday; Friday and Monday, etc.)
• Put at least one normal eating day in between
• On the 2 fasting days, women consume only 500 calories, and men, 600 calories
• Results in weight loss, enhanced insulin sensitivity, and lowered levels of insulin
• Yet, after 5 days of normal eating, weight came back
2. 16-hour fasting
• Eating period is only for 8 hours
• Also known as the Leangains diet or the 16:8 method
• Women fast for 14 hours and men fast for 16 hours
• For people who did not benefit from the 12-hour fasting method
• Finish dinner by 8:00 PM
• No breakfast the next day, then eat at 11:00 AM
• This diet protects the individual from liver disease, obesity, diabetes, and inflammation
• The usual number of calories are consumed
3. 12-hour fasting
• The person must decide to stick to a 12-hour fasting schedule each day.
• Based on research, when a person fasts for 10 to 16 hours each day, the fat stores turn to energy, releasing ketones into the person’s bloodstream.
• Enhances weight loss
• The individual can consume the usual number of calories every day
• The easiest of the methods of intermittent diet
• The person could stop eating from 7:00 PM to 7:00 AM
• Dinner ends before 7:00 PM and eat breakfast at 7:00 AM
• Sleep most of the day
Talk to your doctor about intermittent fasting diet, so you can find out what method suits you best. Optimal health is the main goal, so the method you choose can bring about the results you need.