Intermittent fasting is what everyone is talking about at the moment.
Its one of the most popular trends happening now. It’s used for improving overall health and mental clarity, some use it for weight loss, some just to simplify their lifestyles.
What is it?
Intermittent fasting (IF) is a term for an eating pattern that cycles between periods of fasting and eating.
What does it do?
Bottom Line: When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.
Facts on Intermittent Fasting
1/Intermittent fasting can help you lose weight and belly fat in particular.
2/Reduces insulin resistance and can help lower your risk of type two diabetes.
3/Reduces oxidative stress and inflammation in the body
4/Induces various cellular repair processes in the body
5/One paper in humans studies showed that it can reduce side effects caused by chemotherapy.
6/Brain health is improved, it may increase growth of new neutrons and protect the brain from damage.
7/Intermittent fasting may be protective against neurodegenerative diseases like Alzheimer’s disease.
8/Intermittent fasting could help you live a longer and healthier life.
So how do you do it?
8:16
This is when you fast for 16 hours a day out of 24 and you eat only in the 8 hour window.
Example You have breakfast at 10 am then you can eat sensibly of course until 6 pm and then thats it until 10 am the next day. Or 11-7, 12-8 what ever works for you in your day but the idea is 16 hours out of 24 is fasted.
You sleep and then go a little longer before eating breakfast/brunch.
The benefits are scientifically backed and if you want to do it, then you can find a window that suits you.
I personally do this a lot and now have actually started my husband on this too, coffee and tea is allowed so we usually have a coconut oil and coffee espresso and then train at the gym.
By the time we have finished training we can eat in the 8 hour window so we are able to replenish after a workout.
This is working for us but some people may want to train while in the 8 hour window.
What else is good about fasting?
It is more of an eating pattern than a diet.
Humans have actually been fasting throughout evolution.
Sometimes it was done because food was not available, and it has also been a part of major religions, including Islam, Christianity and Buddhism.
Hunter gatherers fasted as food was not constantly available then.
There are other types of fasting….
5:2 where you eat 500-1000 calories for two consecutive days and then what you like within reason of course the rest of the week.
Eat stop Eat: Where you eat dinner then fast until dinner the next day.
It is generally recommended that women only fast 14-15 hours, because they seem to do better with slightly shorter fasts.
It really is as simple as finding what works for you. Always eat sensibly in the hours allowed and be sure to keep your diet healthy and balanced and remember “HYDRATION”
For more info on IF I found this interesting.
Book: Intermittent Fasting by David Wilson
https://authoritynutrition.com/6-ways-to-do-intermittent-fasting/
Have a great day
Maria x
Please note that not everybody should try fasting,
avoid if pregnant or breast feeding
Diabetic unless you have the GP go ahead
If you are concerned please get advice from your GP first.
Ref used authority nutrition
