What is intermittent fasting?
You might have heard about intermittent fasting lately. A lot of research has been circulating around the different types of fasting for brain health, heart health, and even weight loss. But what is intermittent fasting and are the health benefits real?
There are many different types of Intermittent Fasting. Some of the most popular types include:
- If you are a beginner the 12 hour fast is a perfect place to start. You basically eat breakfast at 6:30 am, dinner at 6:30 pm then don’t eat again until the next morning at 6:30 am. This fast is easiest to do it would, of course, limit evening after dinner snacking but bedtime makes this the least food restrictive option.
- 8- hour fasting This is the plan I personally follow most of the time. I usually eat dinner around 5:30 pm fasting all night until the next day around 9:30 or 10 am. Basically fasting for 16 hours.
- Alternate Day Fasting This fast is definitely more challenging. You would eat one day and fast the next or eat very low restrictive calorie intake. This sometimes can be challenging on the non-fast days not to overeat.
- The 5:2 Pan This plan is fairly easy to use as you eat normal 5 days a week and the remaining 2 days you eat very low restrictive calories usually 500-600 calories.
What are the Health benefits of Intermitting fasting?
Weight Loss-Fasting can help you eat fewer calories all while boosting metabolism and hormone function. It forces the body to use up stored fat. When we eat our body uses glucose as energy and stores the rest in the form of glycogen. When we give our body a break from eating and a steady form of glucose you start to use the glycogen that is stored. After the glycogen is all used as an energy source your body pulls the stored fat for energy. Research suggests that this can help the body reduce weight by up to 3-8% or 12 pounds of body fat.
Reduces Inflammation-Inflammation is linked to chronic diseases, heart disease, diabetes, aging, and autoimmune disorders. Research is showing a significant decrease in inflammation while fasting. Lowering inflammatory markers. Helping to lower risk of diseases as well as helping our body strengthen against oxidative stress.
Brain Health– There is new groundbreaking research in this area of brain health and intermittent fasting. Studies are showing what we have suspected that there is a gut-brain connection. Especially in the area of Alzheimer’s disease. Fasting enhances cognitive function and protects against brain, memory, and learning changes. Increase the growth of nerve cells and protect the brain from damage.
Improves Blood Glucose Levels–Type 2 diabetes is on the rise. Insulin is the hormone that our body uses to transport the glucose into our cells which use it as energy. Fasting reduces insulin resistance, lowering blood sugar levels and type 2 diabetes.
Heart Health – A staggering study revealed an increased in HDL, lowered the LDL and lowered cholesterol and triglycerides. Also lowering inflammatory markers and blood sugar levels.
When looking at intermittent fasting there are some key favors to keep in mind.
- Make sure use caution when experimenting with a fast. If you experience any dizziness, nausea or lightheadedness make sure to stop. You may need to check with your physician.
- Don’t overdo your physical exercise. You certainly can exercise but don’t push yourself. This is especially true when performing your first fast. Give your body the rest it needs. Listen to your body and its needs.
- Stay hydrated.
- Pick a day when you plan to stay home and don’t have a lot of commitments. Give yourself a chance to adjust and settle in.
The quality of food is important. If you fast but the next day you eat junk or processed food you’ve undone what you set out to do. The quality of your food should be nutritious and focused on fruit, vegetables, and high-quality protein. This is also important in fueling your body for the day you plan to fast. Good quality foods will keep your body fueled and support your system while fasting.
If you aren’t quite ready for a fast you might check out a 3-day detox and prep your body to receive the maximum benefits of a fast.
Experiment with the different types of fasting to see what plan works best for you.
Fasting can help kick start and really change your health. It might be the one thing missing. I’d love to hear your experiences.
Live Well, Be Well
