Intermittent fasting is a diet that has been gaining popularity in recent years.
It can be done by eating during an eight-hour window each day, then fasting for the remaining 16 hours of the day.
This diet may not be suitable for everyone, but there are many benefits to intermittent fasting, including weight loss and increased mental clarity.
Disclaimer: Please note that this article is not intended to provide medical advice, diagnosis, or treatment. Intermittent fasting should only be used under the supervision of your physician.
How does intermittent fasting work?
Although intermittent fasting is a diet that has been gaining popularity in recent years, many people still have no idea how the process works. There are many intermittent fasting methods, but the most common is known as 16/8.
With this process, you fast for 16 hours each day and eat during an eight-hour window. This may sound not easy to do, but it can be straightforward once you get into a routine.
Usually, people skip breakfast or dinner to start eating later than usual, which means they fast for more than 16 hours. Some people choose to eat their meals simultaneously each day, but there is no set schedule that everyone must follow.
When you first begin intermittent fasting, it may be difficult to go so long without eating, but after a few weeks, your body will adjust to fasting, and hunger will become less of an issue.
You are not allowed to eat any food during the fast, but drinking water is perfectly fine. Some people choose to drink unsweetened coffee or tea while fasting to give themselves a small amount of energy until their first meal.
There are many reasons why intermittent fasting may be beneficial for you. Let’s look at some of the pros and cons to see if it would work well with your lifestyle.
Intermittent Fasting Benefits in Men.
Here are some intermittent fasting benefits and information on how you can start implementing this into your lifestyle:
The most common reason men choose to try intermittent fasting is that it can be an extremely effective way to lose weight.
When you eat throughout the day and night, there are many opportunities for overeating or eating unhealthy foods simply because they are available.
But when you only allow yourself eight hours each day during which food is allowed, it becomes much easier to stay on track with healthy eating habits instead of bingeing at every opportunity.
If the idea of losing weight quickly interests you, but you don’t know if intermittent fasting could work for you, talk to your doctor before beginning the diet. If they give it their seal of approval and explain how intermittent fasting can help with weight loss and treat any health conditions you have, then it is worth trying out!
Many people say that intermittent fasting has given them mental clarity like never before.
Fasting causes your brain to produce more ketones, which can improve cognitive function and help fight off symptoms of Alzheimer’s disease. 3
Suppose you have been struggling with poor mental clarity and various other health issues for a long time. In that case, intermittent fasting could be something that helps significantly reduce or even eliminate these problems.
Increase in HGH.
Intermittent fasting can also lead to an increase in human growth hormone (HGH). This is a hormone that is responsible for muscle growth, fat loss, and overall health.
Some studies have shown that HGH levels can be increased by as much as five times during a fast, which is extremely beneficial for anyone looking to improve their body composition. 4
If you are a man who is interested in intermittent fasting, then this is definitely something that you should keep in mind!
Many men have found that their skin has become healthier, they look younger thanks to reduced wrinkles and fine lines, and their hair grows faster after starting this diet plan.
May Help Treating Diseases.
It has been shown that this diet can drastically improve insulin resistance which helps prevent diabetes while lowering blood pressure levels at the same time. Plus, fasting fights off symptoms of metabolic syndrome, which makes you far less likely to suffer from heart attacks or strokes in the future!
However, even though intermittent fasting may help treat severe health conditions such as these, if you already have any medical condition, you should talk with your doctor before beginning this diet plan.
Intermittent Fasting May Help Preventing Cancer.
Although there are few long-term studies on this topic, one recent study showed that intermittent fasting could help prevent breast cancer in rats. 6
If you have a family history of the disease or if it runs in your genes, then trying out an intermittent fasting diet plan could be worth looking into because it decreases estrogen levels and increases cell death, which works to fight tumor growth, improving overall health. 7 8
Ask your doctor for advice if you are interested in trying intermittent fasting.
Many men say they feel less hungry when using an intermittent fasting diet plan. This is because there are certain hormones released during the 16-hour fasts, which make you much more likely to eat only healthy meals instead of indulging in high-calorie junk foods like chips, cookies, and other sugary treats.
Some men even say that they have no desire to eat anything at all during the fasting window, which helps them avoid overeating or bingeing when it is time for their daily meal.
If you struggle with constant hunger pangs, intermittent fasting might make these feelings disappear altogether! 9
However, for other men, fasting can make them feel even more hungry than usual. This is because the body gets used to eating at certain times every day, and if these eating habits are suddenly changed, it can result in intense cravings that seem almost impossible to fight off.
Try out intermittent fasting for a few weeks to see how you feel during your fasted window before making any final decisions about whether or not this type of diet plan works well for you!
May Improve Energy Levels.
Many people who have tried out intermittent fasting report that they feel much more energized throughout the day. 10 This is likely due to a number of factors, including improved fitness and weight loss.
Once you begin this diet plan, your body will burn through its stored fat for energy instead of getting it from food which helps give you an extra boost to get through even the most difficult tasks and workouts!
However, some people do not notice any difference in their energy levels while using this diet plan, resulting in feelings of lethargy and lack of motivation.
Try out the intermittent fasting method for a week or two and see if you notice any differences in your energy levels before continuing with this type of diet plan.
Intermittent Fasting is Easier to Stick With Than Other Diet Plans.
Intermittent fasting is much easier for most people to stick with than other meal plans because you are not required to count calories or plan out your meals each day.
This means that you can eat whatever foods are available in your house or at work, which will not negatively affect the diet plan as long as it fits into the eating window allowed for intermittent fasting!
However, suppose you do want to stick with specific healthy meal plans throughout the week while intermittently fasting. In that case, this type of diet may become more difficult overall because there is less flexibility in food choices.
Try experimenting with different diets before beginning an intermittent fasting routine to know what works well and what does not fit together with this specific type of diet plan.
It is Less Costly Than Other Diets.
Intermittent fasting is much less expensive than other diets because you do not have to buy special foods or supplements.
This means that your grocery bill will be lower, which can help boost the savings further throughout the month!
Intermittent Fasting is More Flexible than Other Diets.
Intermittent fasting is much more flexible than other diets because there are no strict rules or guidelines about what you can and cannot eat throughout the day.
This means that you will be able to choose your meals based on personal preferences, making this type of diet more likely to be followed for more extended periods!
Disadvantages of intermittent fasting.
Can Cause Plateaus When Trying to Lose Weight.
Intermittent fasting can result in weight loss plateaus because you are not taking in as many calories throughout the day.
This means that your body will get used to burning off fewer and fewer calories every single day, which could cause a slowdown or halt in your progress!
Try doing a different type of intermittent fasting routine or changing up your workouts to try and avoid weight loss plateaus from occurring.
May Cause Slight Hunger Pangs Throughout the Day.
Intermittent fasting can result in slight hunger pangs throughout the day, making it difficult for some people to stick with this diet plan. 11
This is because our bodies get used to eating at certain times every day, and when that routine suddenly changes and we stop eating for a few hours, intense cravings can start up instead!
However, if you can push through these feelings of hunger without giving in to them, intermittent fasting is a great way to lose weight quickly!
Might Be Challenging for Athletes.
Intermittent fasting may be challenging for athletes because they are used to burning off large amounts of calories throughout their workouts.
This means that intermittent fasting could make them feel exhausted or overly hungry during their workout sessions, decreasing the efficiency and quality of these activities! 12
Try doing a different diet plan if you are an athlete to get the most out of your sports-related activities without feeling excessively drained after each session.
May Cause Mood Swings.
Intermittent fasting can cause mood swings because your body constantly changes its eating patterns.
This means that you may feel extreme hunger levels throughout the day, resulting in irritability or other similar feelings! 13
Not Enough Protein Intake.
Intermittent fasting does not allow for enough protein intake because you only eat one or two meals per day. 14
Try increasing your protein intake when you are intermittent fasting (during the eating window) to get more essential nutrients and vitamins into your diet without worrying about hunger or mood swings.
Can Be Unsafe for Certain People.
Intermittent fasting can be unsafe for certain people, such as those who have diabetes. 15
This is because intermittent fasting decreases insulin levels in the body, which could result in extreme blood sugar changes throughout each day!
Also, pregnant women should avoid intermittent fasting altogether because it could cause physical harm to their unborn babies.
If you are suffering from any type of health condition, make sure that your doctor approves of your decision to try this diet plan before implementing a lower-calorie eating schedule.
May Result in Muscle Loss.
Intermittent fasting may result in muscle loss because your body will not be getting enough calories to keep up with regular workouts. 16
This means that you may start losing lean muscle mass instead of fat which is the opposite of what you are trying to accomplish!
Try intermittent fasting while keeping up with your regular workout routine to keep the muscle mass you have worked so hard for over the years.
This will allow you to still lose weight without losing too much lean muscle tissue, which can be extremely difficult to replace once it is gone!
Can Be Difficult to Follow in some Social Situations.
Intermittent fasting can sometimes fall victim to social situations because you will be constantly surrounded by food or talking about food during these occasions.
This can make it extremely difficult to stick with your diet plan when everyone around you is eating!
If this is the case, try intermittent fasting only on days when you are not required to be around food or other people who will tempt you into breaking your diet plan.
This way, it won’t make as big of an impact when someone brings cake out at work or during another social event that may cause problems for those following a specific type of diet!
Can Be Difficult to Stick With.
Intermittent fasting can be challenging to stick with because it is a rigorous diet plan that requires you not to eat for extended periods.
If this does not sound like something that would work well in your lifestyle, then intermittent fasting might not be the best idea for you!
This type of eating schedule will require a lot more self-control and discipline than most other diets, which may make sticking with it nearly impossible over the long term.
This type of diet is perfect for some people, but it may be too difficult to maintain for others.
You will need to figure out which category you fall under before diving into an intermittent fasting lifestyle!
May Not Be Right for Certain Jobs.
Intermittent fasting may not be suitable for specific jobs because you will sometimes have to work through your eating window.
This can make it extremely difficult to stick with this diet plan if you are doing shift work or working odd hours.
If possible, try intermittent fasting on days when you are not required to be at the office during regular business hours in order to give yourself a chance at success!
In short, intermittent fasting has many benefits that men can enjoy. It is especially effective for those looking to lose weight and improve their overall health.
The disadvantages of this way of eating tend to be a matter of personal preference or depending on the individual’s goals.
Whether it’s your goal to eat healthier while still enjoying some junk food now and then, intermittent fasting may not work as well for you as it does for others.
However, if you want more energy throughout the day with fewer cravings and less fat in your body, there are few better ways than intermittent fasting!
What do you think about these ten advantages? Are they worth trying out yourself? Comment below!
Matthew Mansour is a professional life coach, fitness trainer, health coach, a blogger with over 800 articles published to date. He enjoys reading and researching books that are reflective of the nature of who we are as humans, understanding the complexity of our minds, and using it as an advantage to propel us forward in life.
He is a self-help enthusiast and he is not ashamed about it! He’s always looking for his next fix of inspiration, motivation, insight, and wisdom from those who have been there before him!
He also does a lot of courses and research on the latest and greatest in the area of self-help, life coaching, and health.
He likes to share his discoveries with anyone who is interested in listening! His personal goal is to help people achieve great results in their lives, that is why he also has a blog about self-improvement.
He loves animals and he currently lives in New Jersey with his loving wife and his recently born child.