Striving for better health can include many different strategies and tools. Intermittent fasting may one that’s worth adding to your routine. Here is the scoop on what it is, what the benefits are, and how to do it.
Intermittent fasting is a strategy that switches from fasting to eating on a regular schedule. It is about restricting when you eat, not what you eat. A good place to start is fasting for 12 hours between dinner and breakfast. For example, if you eat dinner at 6 pm and eat breakfast the next morning at 6 am or after you are reaping the benefits of intermittent fasting. You can choose any fasting and eating period that works for you as long as you fast for at least 12 hours.
The exciting news is that when you give your body a break from eating for 12 hours or longer you trigger several positive changes in hormones, cell function, and gene expression.
The Awesome Benefits
Weight Loss
Muscle Gain
Improved Brain Health
Improved Heart Health
Cell Regeneration
Two of the most popular approaches to intermittent fasting are 16:8 and 5:2. The 16:8 approach involves restricting eating to one eight-hour period and fasting for 16 hours. For instance, you could fast from 6 pm until 10 am and eat between 10 am and 6 pm. Or, you may choose a weekly approach where you eat normally five days a week and eat one 500 to 600-calorie meal the other two days a week
How-To Tips
Begin by eliminating eating after dinner. Wade into the intermittent fasting waters by calling it quits after eating dinner. Try to start eating dinner by 7 pm and eat breakfast at 7 am or after to achieve a 12-hour fast. Once you are comfortable with a 12-hour period you may want to extend it to longer periods. It is a good idea to check with your health practitioner before extending to long periods. There are times when women do not benefit from longer fast.
Eat healthy If you are interested in improving your health or losing weight, you can hardly go wrong eating complex, unrefined carbohydrates such as whole grains, leafy greens and vegetables, healthy fats, and high-quality proteins.
Drink water freely. Water is the best beverage to consume during eating and fasting periods. You may also consume black coffee and tea during both periods.
Exercise. You should continue to exercise to stay strong, and healthy. If you exercise strenuously during fasting periods be sure to listen to your body.
Make a plan. Planning out what you’re going to eat and when you will eat is a great strategy for staying on track.
Intermittent fasting is a great option for eating for your health. Many who practice intermittent fasting consistently experience weight loss and better biomarkers. As bio-individuals, the key to maintaining a healthy weight and optimal health is finding what works for YOU.
Figuring out what works for you can take time and effort. I am here to support you in navigating the many tools and diets for losing weight and optimizing your health. Start your holistic health journey today