Hypoglycemia—low blood sugar—may occur initially. Headaches, heart palpitations, dizziness, and nausea. Bad moods—restricting food makes everyone unhappy.
When you don't eat, your body will first burn the glycogen (stored glucose) in your liver and muscles (hence feeling irritated at first), then it will begin to burn fat for fuel.
To keep full during IF, you'll consume lean protein and fiber. Appetite-reducing hormones produced by IF increase fullness.
A 2019 Obesity research found that IF may lower ghrelin levels—the hormone that drives hunger—in overweight individuals and enhance their capacity to switch between carbohydrates and fat for energy.
In a 2018 Cell Metabolism research, males with prediabetes who followed IF increased their insulin sensitivity without losing weight.
fter eating, insulin moves sugar from your circulation into your cells for energy. Prediabetics' insulin resistance keeps their blood sugar high. Increased meal intervals reduce insulin release.
Studying and working out are safe, but you'll need to alter your schedule to avoid exhaustion.
On days when you restrict calories, doing low-impact activities instead of weight lifting, jogging, and HIIT might help your body adapt. Your exercise intensity will decrease as your body becomes adapted to using fat for fuel.
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