Tuesday, August 22, 2017

Intermittent Fasting 101

Intermittent fasting has been a HOT topic recently and I have gotten a lot of questions about it. I wanted to try to help you understand what intermittent fasting ( IF) is and how it works. I always want you to be informed first to be able to make the best decision for yourself.

So let me start with these 2 questions:
What is Intermittent Fasting and Why Would You Do It?

Intermittent fasting is not a diet, it's a pattern of eating. It's a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes when you eat. The main reason people try intermittent fasting is to lose fat. I mean why else would you try a new "diet"?

How does it work? 

There are two states that your body goes into, fed and fasted. Your body is in the fed state when it is digesting and absorbing food. Typically, the fed state starts when you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it's very hard for your body to burn fat because your insulin levels are high.
After that time span, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low.

Benefits of IF

-Makes your day more simple. You are not thinking about when your next meal is. You simply just wait until your window of fasting is up and you start eating. There is less planning, less stress and less cooking lol !
-Easier than traditional dieting. The reason is because you don't change what you are going to eat. So this means the diets that make you go low carb, low fat, or whatever restrictions that diet places on you are harder to stick with long term.

Different ways to fast
-16:8
This involves daily fasting for 16 hours. Sometimes this is also referred to as an 8-hour eating ‘window’. You eat all your meals within an 8-hour time period and fast for the remaining 16 hours. Generally, this is done daily or almost daily.
-20:4
This involves a 4-hour eating window and a 20-hour fast. For example, you might eat between 2:00 pm and 6:00 pm every day and fast for the other 20 hours. Generally, this would involve eating either one meal or two smaller meals within this period.
-5:2 fast
Dr. Michael Mosley popularized this variation in his book ‘The Fast Diet’. This involves 5 regular eating days and 2 fasting days. However, on these two fasting days, it is permitted to eat 500 calories on each day. These calories can be consumed at any time during the day – either spread throughout the day, or as a single meal.
Who should NOT fast?
You should not fast if you are:
Underweight (BMI < 18.5)
Pregnant – you need extra nutrients for your child.
Breastfeeding – you need extra nutrients for your child.
A child under 18 – you need extra nutrients to grow.
Like always, this is just an information related post. Please always consult with a professional if you are seeking a new dietary habit. Make sure that you understand and that you are fully aware of what goes into fasting and this dieting protocol before you begin.

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