Create a Health Shift with Intermittent Fasting
The verdict is out! Intermittent Fasting (IF) has proven to be one of the best ways to live longer and leaner, according to new studies.
You're probably aware through experience that going too long between meals can cause a drop in blood sugar that leads to headaches, fatigue, and difficulty concentrating. While that's true, new research shows that planned periods of Intermittent Fasting or Intermittent Energy Restriction (IER) can be so good for your health!
And this is not about starving yourself to lose weight.
Intermittent fasting works because extending the period between feedings gives your body the opportunity to burn through the calories consumed during your last meal and begins burning fat. Fasting gives your digestive system a break from food, which allows the body to reset, and actually gives you a sharper mind, leaner body, and the capacity for extending your lifespan.
To be truly restorative, IF is matched with a similar break from mental and physical activity.
Though clinical research is still in the early stages for both animal and human studies, several health benefits have been identified. Researchers are investigating different types of IER protocols for both healthy adults and those who are living with obesity, heart disease, diabetes, and metabolic diseases.
Benefits of Intermittent Fasting
Increases sensitivity to insulin and leptin, which can lower risk of diabetes, heart disease and even cancer
Boosts working memory
A better balance of hormones associated with appetite
Enhances metabolic use of stored fat
Lower triglyceride levels, which decreases risk for heart disease
Calms inflammation
Enhances awareness of appetite and cues for eating
Intermittent Fasting Regimens
During an Intermittent Fast, drink plenty of water, keep exercise to low intensity, and avoid stress such as the kind created by work deadlines or caretaking for family. For best health practices, choose unprocessed, whole foods including fresh fruits and veggies, and the best quality fish, meat, and dairy.
The 16/8 Method involves skipping breakfast and restricting your daily eating period to 8 hours (e.g., Noon – 8 PM), then fasting for 16 hours (8 PM to 12 PM the next day).
The Weekly/Bi-weekly 24-hour Fast involves a 24 hour period of fasting for one or two days per week or every other week: Last meal at 6 PM Monday, no food but plenty of water until 6 PM the next day.
The 5:2 Method involves choosing any two non-consecutive days of the week and eating only about 600 calories on those days: Tuesday 600 calories; Thursday 600 calories, rest of the week eating regular, healthy meals.
And who should NOT be doing IF?
Children under age 18.
Pregnant and breastfeeding women
Individuals with diabetes or blood sugar issues
People with a history of eating disorders
Keep in mind that intermittent fasting may have different effects on different people since we are different in our constitutions. Talk to your doctor if you start experiencing unusual anxiety, nausea, light-headedness, headaches, or any other symptoms when you start intermittent fasting.
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