Save yourself some googling time - here's what you need to know about intermittent fasting
Fasting has a long history throughout various religious or spiritual traditions practiced by Moses, Jesus, Muhammad, and Buddha. Today various forms of fasting have become popular as a means to improve health and control body weight. Intermittent Fasting has become one of the world’s most popular health and fitness trends but is it all just hype or has it actually got some benefits? With so much information out there, facts can get distorted, benefits overstated and risks downplayed so I'll try to simplify it here.
Facts about Intermittent Fasting
It's an eating pattern (not diet) where the focus is on when you eat as opposed to what you eat.
You don't always change what you eat but during the set fasting periods, you eat either very little or nothing at all.
Many studies show that it can have powerful effects on your body and brain and may even help you live longer.
Types of Intermittent Fasting:
Alternate Day Fasting: Alternate-day fasting involves eating every other day, alternating with days consuming little or no calories.
Time-Restricted Feeding: fasting for periods of at least 12 hours but less than 24 hours - examples include: 16/8 (ex. is fasting from 5 pm - 9 am) or 12/12 hours (ex. fasting from 7 pm - 7 am)
The 5:2 diet: You consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
Benefits of Intermittent Fasting:
Cell & hormone functioning. Fasting aids cellular repair. Human growth hormone levels rise and insulin levels fall helping with fat burning and muscle growth.
Weight loss: Intermittent Fasting aids weight loss due to enhancing hormone functioning. Many people tend to eat less calories over the course of the day due to the reduction in eating hours.
Heart & brain health: Can reduce LDL (bad) cholesterol, blood sugar and improve insulin resistance helping protect against heart disease & type 2 diabetes. It may help the growth of new nerve cells for the brain.
Reduced inflammation: Intermittent Fasting can reduce inflammation in the body and help protect against aging.
Cautions with Intermittent Fasting:
Whilst intermittent fasting has been known to be a safe eating pattern, everyone is different so here are a few things to be aware of:
Consult your GP before attempting Intermittent Fasting if you have any medical condition (such as diabetes, taking medications, history of eating disorders, underweight, pregnant)
Although usually temporary, at the beginning you may experience hunger pangs and feel a little weak.
Everyone is different, intermittent fasting may work well for one person but not for another - be mindful and accepting of this.
Top tips:
Determine your WHY for Intermittent Fasting & remember it’s not for everyone so don’t beat yourself up if it doesn’t work for you.
Experiment to find if it works for your health goals. What do you want to achieve? Is Intermittent Fasting the best way or have you explored other options that may be better for your health goals
Eat nutrient-dense foods especially after fasting. It’s important that when you eat, you nourish your body and give it the nutrients it requires to function at its best. Choose whole foods when possible such as whole grains, beans, lentils, fruits, vegetables, nuts, and seeds.
Keep your meals balanced. Ensure you have a source of protein, healthy fats, whole grains, and vegetables at each meal so that you feel a nice steady flow of energy throughout the day and avoid energy crashes.
Avoid strenuous activity on fasting days. Instead, go for a leisurely walk or choose some light yoga at home.