CATEGORIES

Featured Videos

What is Intermittent Fasting?

Intermittent fasting can also be called “intermittent energy restriction,” and it is becoming a widely accepted method of losing weight and staying healthier. It involves an alternated cycle of minimal to zero-calorie intake, followed by a period of eating.

Here are some science-backed facts regarding intermittent fasting:

Intermittent Fasting Facts:

• Intermittent fasting helps lose weight. This is perhaps the most important reason why many people will try an intermittent fasting diet. It achieves weight loss by increasing the body’s metabolic rate and fat burning.
• Intermittent fasting reduces your risk of type 2 diabetes by reducing insulin resistance and significantly lowering the levels of blood sugar.
• It is beneficial for the heart. This is achieved by improving the various risk factors of heart disease, such as lower cholesterol and blood triglyceride levels, lower blood pressure, and inflammatory markers.
• It increases the brain hormone BDNF (brain-derived neurotrophic factor) which is a natural antidepressant.
• Studies suggest it reduces one’s cancer risk. This is from promising research carried out on other animals.
• It is a good management strategy for osteoarthritis, rheumatoid arthritis, and joint pains, as the loss of weight reduces the burden on the joints.
• When compared to other diet plans, studies suggest that intermittent fasting offers better benefits for people with medical conditions that are associated with inflammation. These include Alzheimer’s disease, Multiple sclerosis, and Asthma.
So, if you are looking to get with the program, here are a few suggestions for an effective intermittent fasting diet and schedule plans that you will find useful:

METHOD #1: THE 12 – HOUR FAST

Clinical studies show that if you withhold from eating for 10-16 hours, the body starts to burn up its fat stores to use as a source of energy. This metabolic state is known as ketosis and can help you lose weight.

METHOD #2: THE 16:8 RULE

This method is for those who have tried out the 12-hour fast and are not satisfied with the outcome. In this case, the fasting will be for 16 hours, giving you an open window of 8 hours to eat your meals. This technique is very effective for managing obesity and diabetes.

METHOD #3: THE TWO DAYS A WEEK FAST

With this method, you are allowed to eat whatever you would like for 5 days a week. However, you must also include a two-day fasting period within your week, where you will only consume a maximum of 400-600 calories per day. The fasting days do not have to be consecutive.

With this method, as important as the fasting days are, it is equally vital to make sure that every meal counts. A good dietary plan and healthy food options are just as important, if not more, than the fast itself.

• Always remember to drink a lot of water at all times. Water is calorie-free!
• Choose food options that have a high volume of fiber and low-calorie counts (such as vegetables and fruits).
• On your off days, speed up your results exponentially by eating nutritious food instead of junk. The foods you eat should be rich in vitamins and minerals. If you can afford all natural and 100% standardized extracts, this is even better.

Overall, intermittent fasting can provide many benefits and be an effective means of losing weight and generally improving your health.

References:

1.) https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

2.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833266/

3.) https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

4.) https://www.scientificamerican.com/article/how-good-a-diet-is-intermittent-fasting/

5.) https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634