Is the hype of Intermittent Fasting, One meal a day or time restricted eating really worth it?
Intermittent Fasting or time restricted eating is the latest buzz trend in the nutrition world.
However, it is not a new fad. We have evolved over thousands of years with fasting being a mainstay of life.
It is not so much about what you eat, but when you eat it, making it an easy lifestyle choice to adapt. It doesn’t suit everyone, and women need to be mindful of cycling it with their cycle.
A common time frame that suits family life is the 16/8. Meaning you fast for 16hours then eat within an 8 hour window. i.e. First meal of the day at 10am and last meal of the day at 6pm.
A great way to ease into this is starting with a 12/12 fast. Which would be eating for 12hrs and fasting for 12 hours – 7am to 7pm. Each week can you can push breakfast out by half an hour until you get to an eating window of 8 hours.
Remember to have a fast from fasting – I normally recommend doing it 4 days per week only.
Another derivative of this is “OMAD” one meal a day. I would usually recommend this to clients with cancer, insulin resistance, metabolic syndrome and fat loss. Clients can work this into their week by Having dinner on Sunday night then fasting till dinner Monday night. The “What the fast” book is a great introduction into this and has many great recipes.
See below for the scientifically backed myriad of benefits.
Weight Management and Fat Loss
One of the most notable advantages of intermittent fasting is its efficacy in promoting weight loss and fat burning. Fasting triggers metabolic changes, including increased fat oxidation and improved insulin sensitivity, which facilitate weight management. By restricting the eating window, individuals naturally consume fewer calories, leading to a calorie deficit conducive to fat loss.
Enhanced Cellular Repair and Longevity
Intermittent fasting stimulates autophagy, a cellular process that involves the removal of damaged components and toxins, promoting cellular repair and renewal. Autophagy has a role in slowing down the aging process and reducing the risk of age-related diseases, including neurodegenerative conditions, cancer and cardiovascular ailments. By fostering cellular rejuvenation, intermittent fasting holds promise for extending lifespan and promoting overall vitality.
Improved Blood Sugar Regulation
By reducing meal frequency and extending fasting periods, this dietary pattern helps stabilize blood glucose levels and enhances insulin sensitivity. It can be particularly beneficial for individuals with pre diabetes or type 2 diabetes, offering a natural approach to managing blood sugar levels and reducing reliance on medication.
Hormonal Balance and Brain Health
Intermittent fasting exerts profound effects on hormonal balance, including the regulation of key hormones such as insulin, ghrelin, and leptin. It can promote hormonal harmony, which plays a crucial role in appetite regulation, energy metabolism, and mood stabilisation. Moreover, intermittent fasting has been linked to cognitive benefits, including enhanced brain function, neuroplasticity, and protection against age-related cognitive decline. Who doesn’t want less brain fog.
I have many more tips on how to implement this without a big sacrifice or change in routine.
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