When intermittent fasting is done correctly, with guidance and with not too extreme measures, fasting is extremely beneficial.
It has been shown to:
- reduce oxidative stress
- reduce metabolic biomarkers seen in chronic diseases
- improves mental function
- reduces inflammation
- improved quality of life indicators
- improved insulin sensitivity
- improves beta cell function
- lowers blood pressure
- reduced desire to eat in the evening
- improved cardiometabolic health
- can improve health, even in the absence of weight loss
18:6 INTERMITTENT FASTING
This fasting plan is becoming more commonplace. You fast for 18 hours each day, and eat within a 6-hour “window”. The reason it has become so popular is that you gain the benefits of fasting, but in reality, you are simply skipping breakfast and stopping all late-night snacks.
Practically, this may look like this. An eating period of 1 pm-7 pm, and fasting outside of these hour
EAT – STOP EATING – EAT
In the fasting world, this is one that many people would probably need to work up to. It literally is a pattern of fasting for a 24 hour period, once or twice per week.
Working up to this choice would be a good option as it can be more difficult in the beginning to do.
· OMAD (ONE MEAL A DAY)
As the name suggests, this is simply enjoying one meal each day. It is generally accepted this meal should be as nutrient dense as possible and based on low-carb healthy fat principals.
· EXTENDED FASTING
This is not for the faint-hearted nor for those just starting out. Some people like to experiment with an extended fast such as 3 days or 1 week. The longest studied fasting period is 382 days (see reference below). Extended fasting is not recommended for long periods of time and without medical supervision.
CAN INTERMITTENT FASTING HELP YOU LOSE WEIGHT?
While it’s not a guaranteed weight loss plan, intermittent fasting is well known to kick-start weight loss, especially if the scales have stopped moving.
For the most part, weight loss is being accomplished by a dramatic decrease in their caloric daily intake. It is also due to a reduction in glucose and insulin levels which enables you to be in nutritional ketosis. Your body has switched to fat burning mode.
INTERMITTENT FASTING – CONCLUSION
You have to be the one to find the balance on what works with you and your body.
If you dramatically lower your calories during your fasting days but then eat a ton of calories, sugar, carbs and junk food during your regular eating days, you may find that you aren’t losing any weight because of your food choices.
This beginners’ guide to intermittent fasting can be a great resource in figuring out how to start. It’s always a good idea to ask questions to your doctor or physician as well to get their medical expert opinion and advice. You will find that once you start on your intermittent fasting, it will become easier over time!