Intermittent fasting is a hot topic these days, with more and more people looking to jump on the bandwagon. But what is intermittent fasting, exactly? And what are the benefits? In this blog post, we will explore the top 6 facts about intermittent fasting. From its origins to its health benefits, read on to learn everything you need to know about this popular diet trend.
What is Intermittent Fasting?
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It does not specify which foods you should eat, but rather when you should eat them. In this respect, it is similar to other popular diets such as the Paleo diet and the Keto diet.
There are several different intermittent fasting schedules, but the most common one is the 16/8 method. This involves fasting for 16 hours each day and eating all your food during an 8-hour window. For example, you might choose to fast from 8pm to 12pm, and then eat between 12pm and 8pm.
Benefits of intermittent fasting include weight loss, improved insulin sensitivity, reduced inflammation, and increased lifespan. Intermittent fasting is also thought to boost brain health and protect against age-related cognitive decline.
How Does Intermittent Fasting Work?
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them. In this respect, it’s not a diet in the conventional sense but rather a way of scheduling your meals. There are a few different methods of intermittent fasting, the most popular being the 16/8 method. This involves fasting for 16 hours each day and restricting your eating to an 8-hour window. For example, you might choose to eat all your meals between 1pm and 9pm. This means that you would fast from 9pm until 1pm the next day.
The Different Types of Intermittent Fasting
The Different Types of Intermittent Fasting
Intermittent fasting is not a one-size-fits-all approach. There are different types of intermittent fasting, and the type that’s best for you depends on your goals, lifestyle, and schedule. The most popular types of intermittent fasting are the 16/8 method, the 5:2 diet, and alternate-day fasting.
The 16/8 Method: The 16/8 method is known as the Leangains protocol. This method involves fasting for 16 hours/day and eating during an 8-hour window period. To simplify, you can stop eating at 8 and fast until noon the next day. This is popular since it doesn’t involve drastically changing your eating habits.
The 5:2 Diet: With this approach, you eat normally five days per week and restrict your calories to 500–600 two days per week. For example, you might eat normally from Monday to Friday and then fast on Saturday and Sunday. This type of fasting can be helpful if you find it difficult to stick to a long fast.
Alternate-Day Fasting: This involves fasting every other day. On fasting days, you eat either very little or nothing at all. On non-fasting days, you eat whatever you want. This type of fasting can be difficult to stick to long-term
Six Things You Need to Know About Intermittent Fasting
1. It Can Affect Cell Function
Intermittent fasting involves not eating for some time and when you do this, certain changes can occur in your body. For one, your hormones and cells start to function differently, specifically in these ways:
Insulin levels drop. Insulin levels start to drop which kick start the fat burning process.
HGH Levels Increase. When there is an increase of human growth hormone levels, fat burning and muscle gain are facilitated.
Cell Repair. Cellular repair processes such as waste removal in cells are affected by intermittent fasting/
Gene Expression. Gene expression are changes in genes and molecules which contribute to longevity and disease protection.
Many of the benefits of intermittent fasting are related to these changes in hormones, the function of cells, and gene expression.
2. Aids With Weight and Visceral Fat Loss
Obviously if you eat a lot less calories, you can see it expressed in the number on the scale and the way your clothes fit. Intermittent fasting, while it doesn’t ban any particular food items, can contribute to weight loss and visceral fat. Intermittent fasting is noted to have been able to signal hormone function, kickstarting weight loss.
Lower insulin levels, higher HGH levels, and increased norepinephrine amounts heighten the body fat breakdown and uses it for energy. Furthermore, a study has shown that intermittent fasting participants lost around 4-7% of their waist circumference in 6-24 weeks, indicating a loss of visceral fat which can be harmful and cause disease.
3. Lowers Your Type 2 Diabetes Risk.
It’s no secret that type 2 diabetes is on the rise nowadays and one of its most recognizable features is insulin resistance. Insulin resistance must be lowered in order to lower blood sugar and provide protection against type 2 diabetes. This is a feature evident in intermittent fasting practitioners who have exhibited reduction in blood sugar levels.
According to studies, blood sugar was reduced by 3-6% over 8-12 weeks in people with prediabetes in individuals who practiced intermittent fasting. This shows that intermittent fasting has high potential to protect people who are at risk of developing type 2 diabetes.
4. Can Prevent Cancer
Cancer is defined as uncontrolled growth of cells. Intermittent fasting has shown some good effects on the metabolism that can lead to a lower cancer risk. Though only performed on animals so far, these studies have showed that diets similar to intermittent fasting can help prevent cancer. Other studies have also shown that intermittent fasting has helped reduced chemotherapy side effects in humans.
5. Has Longevity Properties.
It is said that intermittent fasting has the ability to extend one’s lifespan. A study performed on rodents showed that their lifespans have extended when they partook in intermittent fasting or a similar diet. This feature of intermittent fasting is still subject to further study involving humans, though it is quite popular with the anti-aging population.
Tips for Healthy Eating
There are a few key things to keep in mind when you're intermittent fasting that will help you stay on track and make the most of the benefits.
Make sure you're getting enough nutrients. When you're not eating for long periods of time, it's important to make sure you're getting all the nutrients your body needs from the foods you do eat. Eat a variety of nutrient-dense foods, and consider supplementing with vitamins and minerals if needed.
Drink plenty of fluids. It's important to stay hydrated when you're fasting, so make sure to drink plenty of water or other fluids throughout the day.
Avoid unhealthy temptations. When you're hungry, it can be tempting to reach for unhealthy foods, but try to resist the urge and stick to healthy options. Eating healthy snacks like fruits or nuts can help tide you over until your next meal.
Don't overdo it. Intermittent fasting can be an effective way to lose weight, but don't overdo it or try to lose too much weight too quickly. Losing weight gradually is healthier and more sustainable in the long run.
Conclusion
If you're looking to improve your health and lose weight, intermittent fasting may be for you. This popular dieting method has been shown to have many benefits, including increased weight loss, improved mental clarity, and reduced inflammation. While there are a few things to keep in mind when starting out with intermittent fasting, overall it is a safe and effective way to improve your health. Give it a try and see for yourself!
That said, there is no one size fits all when it comes to dieting. What may work for one might not work for another. Still, for the best results, seek a consultation with a weight loss specialist and a registered nutritionist dietitian who can provide the best advice to help you reach your goals. Schedule an appointment right now.