You’ve probably heard of it by now.
It seems to be trending right now, and I can 100% see why.
I’ve been doing intermittent fasting for the past three months. And I love it.
So what exactly is intermittent fasting?
Instead of fasting for days like commonly used for spiritual reasons. Intermittent fasting isn’t a temporary fast. You can pick which schedule works best for you.
Sixteen hours of fasting with an eight hour window of eating.
Twelve hours of fasting with a twelve hour window of eating.
Twenty hours of fasting with a four hour window of eating.
I know what you’re thinking. Twenty hours without food!? What?!
But this includes your sleeping time! So it is a lot easier than it sounds.
There are no strict rules on what you can eat. But if you are using this to lose weight, then obviously healthier choices will help you do so faster. But there are so many more benefits to I.F. than just losing weight. Here are a few according to Healthline.com :
1. It changes the function of cells, genes, and hormones.
When you haven’t eaten for a while, these changes will make stores body fat more accessible. Blood levels of insulin drop, causing fat burn. The blood levels of the human growth hormone may increase up to 5 fold! This increases fat burning and muscle gain. The body also induced important cellular repairs such as removing waste material from cells. And there are several gene benefits related to longevity and protection against disease!
2. Weight Loss
Unless you compensate for not eating three meals a day, you are going to lose weight. That is easy to see because you’ll be intaking fewer calories. Your hormones change and initiate fat burning. It increases your metabolic rate by 3.6-14% ! So you are eating less calories, and burning more calories! People who have been doing I.F lost 4-7% of their waist circumference. Meaning we have finally found a way to lose stubborn belly fat! Which is one of the worst fats, because abdominal fats tend to hold disease! I.F also showed less muscular loss than calorie restriction diets.
3. Lowers Insulin Resistance
Are you at risk of Diabetes 2? Then this is great news for you! However studies did show this worked better for men than women! Definitely ask your doctor first if you are battling with your blood sugar levels.
4. Reduce Oxidative Stress and Inflammation
Oxidative stress is a step towards aging and chronic disease. I.F can help with that!
5. Heart Healthy
Heart disease is the worlds number one killer! I.F has been shown to help with several risk factors that lead to heart disease. Such as: blood pressure, cholesterol, inflammatory markers, blood sugar, and blood triglycerides !
6. Could Prevent Cancer
Is it just me or is cancer just everywhere these days? Whether it’s the foods, the products we use, or just genetics, having cancer has unfortunately become too common. Cancer is a disease caused by uncontrolled cell growth. With the benefits of increased metabolism and cellular repair, this could help with the battle of cancer as well as helping with side effects of chemotherapy.
7. Good For The Brain
The reduced stress, inflammation and blood sugar, means a better brain! It might even improve new cell growth, which would improve brain function. Animal studies also showed that it helped protect against brain damage due to strokes.
8. Could Preventing Alzheimer’s
As the most common neurological disease in the world, anything we can do to help prevent this awful disease is a benefit. I.F could delay onset of the disease and/or reduce the severity.
9. Extended Lifespan
All of these benefits bundle up into this one great benefit. Living longer!
A lot of these benefits have not been clinically tested in humans. So it is strongly advised to speak with your doctor first if you have health problems. But from animal studies, it is showing amazing results! And in my personal life, I’m loving it!
So how do you start?
I suggest starting with a wider window for eating, like a 16:8. This will basically mean you can eat lunch and dinner. Depending on what time you wake and go to sleep. Let’s say you go to start fasting at 8 pm. You can eat from 12pm-8pm. Once your body gets used to that, you can cut your eating window shorter. I find the 20:4 ratio to work great for me. I eat during 4pm-8pm. I’ll have a snack at 4, have dinner usually around 6 and if needed a snack before my window closes. And I love it! My body feels great, I don’t feel sluggish at all!
Who decided we needed three meals a day anyway? Do you think people in the old days actually ate three times a day? Probably not. They ate when they had food. They had great feasts after the hunters returned!
Have you tried intermittent fasting?
Do you plan on trying it?
Tell me in the comments!
Remember to Live Life Big !