You might have heard one of your friends or someone on social media mentions they are doing intermittent fasting for weight loss. You might think its just another trend, however, there is actually some good research and science-backed benefits on why this is not just a trend. Intermittent fasting produces more weight loss compared to long-term calorie restriction.
What is Intermittent Fasting?
Intermittent fasting is a dietary approach where you only eat during specific time periods, and then give your gut a break from digestion and insulin spikes for 16-24 hours or more. I personally eat in this manner and have coached many clients, who have experienced tremendous benefits in health and weight loss. The basic American diet routine has shown us that what many of us have been doing has tragic results. Many now have chronic inflammation which brings about troubles like immune and hormonal dysfunction, thyroid disease, cancer, and even weight management resistance. Intermittent fasting is known to be a wonderful tool for taking care of these issues. There are a few reasons why it's particularly useful for weight loss.
Walk right into a mechanic's workshop and you won't see just one device hanging on the wall. You'll spot a fixed board covered in tools of all various sizes and shapes. Each has a purpose and a value, yet you wouldn't necessarily utilize every one of them at the same time.
Nutrition is not much different: There are a great deal of different tools you can utilize to maintain healthy functioning as well as look the way you desire. Understanding just what those tools are, when and how you can best utilize them, can aid you to maintain and improve your health.
Intermittent fasting seems complex, however it actually a very simple concept. The idea is to not consume food for 12 to 24 hours, therefore, only consuming food during specific hours of the day. Research shows you get the most benefits of Autophagy is when you fast 16 hours or more. Autophagy is a natural way the body cleanse itself. For examples, this is one scenario how it works; you stop all food intake after 7 pm, sleep, awaken the next morning, skip breakfast, and continue the fast up to mid-day. Only drinking purified water, organic coffee, or tea. Food for that day is consumed between the hours of 2 and 8 pm. As you get familiar with intermittent fasting, you can push that window of time to be much more press. Some like to eat earlier in the day rather than the night hours, i.e. 9 AM to 3 PM, whichever works well for you. The key is to consistency find what works for your schedule and lifestyle.
What are the benefits?
• Weight-loss
• Anti-aging
• Upgrade in cell Autophagy
• May help with prevent diabetes
Who should not do intermittent fasting
• It is not for you if you are not eating healthy whole foods, but more sugars, carbs and junk food.
• If you are on medication such as insulin
• If you are not providing your body with enough calories
• If you have a history of eating disorders such as bulimia or anorexia
• If you are pregnant or planning to become pregnant
• If you are on any medications, you need to talk to your doctor before doing any intermittent fasting
References:
1. Short-term fasting induces profound neuronal autophagy: https://www.tandfonline.com/doi/full/10.4161/auto.6.6.12376
2. What is Autophagy? https://www.news-medical.net/health/What-is-Autophagy.aspx
3. Alternate-day fasting and chronic disease prevention: https://academic.oup.com/ajcn/article/86/1/7/4633143
4. Metabolic Effects of Intermittent Fasting: https://www.annualreviews.org/doi/abs/10.1146/annurev-nutr-071816-064634
