THE WHAT , WHY , & HOW of INTERMITTENT FASTING
INTERMITTENT FASTING
WHAT (Heh?!)
Intermittent fasting is not a diet, it's a pattern of eating. It doesn’t change what you eat, it changes when you eat.
Ummm…WHY?
“I.F.” has countless benefits for the body. Here are the top 4 benefits that make trying it, a worthwhile endeavor:
1. Intermittent Fasting changes the function of cells, genes and hormones. Blood levels of insulin drop while human growth hormone increases….both facilitate fat burning. The body also speeds up cellular repair & removes waste material from the cells.
2. Intermittent Fasting can help you lose fat and maintain muscle. Generally speaking, intermittent fasting will make you eat less. Short-term fasting actually increases your metabolic rate helping you burn even more calories. IF is a proven method for decreasing fat while maintaining muscle. Studies have shown intermittent fasting caused a similar amount of weight loss as continuous calorie restriction, but with a much smaller reduction in muscle mass.
3. Intermittent Fasting Reduces Insulin Resistance, Lowering Your Risk of Type 2 Diabetes. Basically, anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes.
4. Intermittent Fasting is good for your brain. Intermittent fasting increases the growth of new nerve cells, which has benefits for brain function. This helps with depression, anxiety, & other emotional issues. Animal studies also suggest that fasting may protect against other neurodegenerative diseases, including Parkinson's and Huntington's disease.
OK FINE – HOW:
There are many methods for IF, but here are the top 3 used:
The 16/8 Method: Skip breakfast every day and eat during an 8-hour feeding window, such as from 12 - 8pm. OR eat breakfast and end your feeding early… like a an 8-4pm window.
Eat-Stop-Eat: Do one or two 24-hour fasts each week, for example - not eating from dinner one day until dinner the next day.
The 5:2 Diet: Only eat 500-600 calories on two days of the week, but eat normally the other 5 days.
Bottom line:
You have to do what works for you. I have lived by the 16/8 method for about 6 months now, and I love it. Am I 100% with it?…hell no. But I do know that when I do it, I wake the next morning with a clear head, more energy, with zero bloat, and ready for a clean day of nutrition.