What is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating, also referred to as time restricted eating. It's a lifestyle focusing on a set schedule of when to eat and when not to eat. Consuming clean, nutritious food during a set time called your "eating window" can positively impact your overall health! I have been doing IF for several years, which has been instrumental in taking my body weight from 248 pounds to 160 pounds! The best part is I have been able to keep the weight off!
Intermittent Fasting Benefits
When you fast, insulin levels drop, and the human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.
Intermittent fasting helps you eat fewer calories while boosting metabolism. It is a very effective tool for losing weight and belly fat.
Intermittent fasting can reduce insulin resistance and lower blood sugar levels.
Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and the development of numerous diseases.
Studies show intermittent fasting can improve numerous risk factors for heart disease, such as blood pressure, cholesterol levels, triglycerides, and inflammatory markers.
Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.
Intermittent fasting has been shown to help prevent cancer in animal studies.
Intermittent fasting may have important benefits for brain health. It may increase the growth of new neurons and protect the brain from damage.
Given the known benefits for metabolism and all sorts of health markers, it makes sense that intermittent fasting could help you live a longer and healthier life.
What is a Fasted State?
A truly fasted state is when your insulin level is completely at baseline, and you are no longer digesting your food. Through numerous studies it's safe to say it takes no more than 12 hours to hit a truly fasted state. A truly fasted state can take as little as 6 hours to achieve depending on the individual and the macronutrient levels the person is consuming. Carbs cause the highest levels of insulin production followed by protein and then fats. Meaning the more carbs you consume the longer it will take to hit a truly fasted state. If you consume a moderate carb, higher protein diet it usually ranges between 8 to 9 hours to hit a fasted state. So with that being said, it is safe to say that 12 hours after your last meal you will be in a fasted state (no matter the level of carbs you are consuming during your eating window), and your body will switch from using stored glycogen and start using your stored body fat for energy by the production of ketones. Ketones are chemicals your liver produces when there isn't enough insulin in your body to turn sugar (or glucose) into energy. You need another source, so your body uses fat instead. Your liver turns this fat into ketones, a type of acid, and sends them into your bloodstream.
What are Intermittent Fasting Protocols?
With the popularity of IF growing over recent years, there are several different protocols that can be used to utilize IF as a lifestyle. One of the most popular protocols is fasting for 16 hours and eating your daily calories during an 8 hour window known as 16:8. The method is popular because it's a long enough fasting window to maintain a truly fasted state for several hours a day and it's not as extreme as some of today's protocols making it not difficult to stick to!
TIPS FOR SUCCESS
TAKE YOUR TIME
Take your time in determining the best IF protocol for you! I fasted for 12 hours when I first started and ate for 12 hours, gradually increasing my fasting window over several weeks. Starting slow made it a lot less overwhelming and played a big part in successfully making IF a lifestyle. If you find that your hunger and cravings are out of control after fasting, consider shortening the fasting window. The adjustment helps in a smoother transition.
KEEP THE MOMENTUM
An essential factor in IF is how you break your fast. Breaking your fast incorrectly will hamper your results. It's best to have protein (a shake, etc.) as your first meal, and then after an hour, start eating carbs. If you break your fast by consuming a high intake of carbs, it will spike your insulin levels, leading to hampered results. You made it through your fasting window so keep the momentum going and break your fast correctly!
MAKE HEALTHY CHOICES
Be mindful of what you eat! Healthy eating seems like a no-brainer but make sure you fuel your body with whole, nutrient-dense foods. People think consuming junk food, etc., won't matter because they practice IF. The whole objective of fasting is to be healthy, so eating nutritious meals is key to success with IF.
BE IN CONTROL
Plan what to do and do what you plan! A significant factor of being successful in living an IF lifestyle is adjusting your eating schedule to enable a balanced life! For example, if you are going out to dinner with family or friends when you are usually fasting, adjust the timing of the fasting window so that you can eat when you go out. It's your schedule, so make it work for you!
CHECK-IN WITH YOURSELF
Listen to your body and take regular inventory of how it's responding to your fasting efforts. When first starting IF, record-keeping is helpful in identifying changes you need to implement to make your program more effective. Record energy levels, weight loss, strength levels, etc. Someday, you will be able to look back on the data you track and be amazed at your improvements!
CONCLUSION
Intermittent fasting is a dietary pattern that involves cycling between periods of fasting and eating. It is a simple, effective way to optimize your health, and can be tailored to fit your lifestyle and goals. With intermittent fasting, you can reduce body fat, improve metabolic health, and increase mental clarity and focus. Experience the benefits of intermittent fasting today and unlock a healthier, more vibrant you.
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