Top Benefits of Intermittent Fasting
For the last several decades we have been pressured to believe that eating breakfast when we first wake up is the healthiest thing that we can do. However, now we are starting to question whether this is accurate.
Now, we have people that are skipping meals, and although this isn’t a bad thing we don’t necessarily know. In fact, most dietitians recommend that you eat three meals a day and two snacks to round out your dietary needs and keep your metabolism high. In the past, you would only have a huge meal for breakfast, medium sized meal for lunch, and a light meal for supper.
Many people feel that if you skip breakfast you will decrease your metabolism, but there really isn’t any research that completely proves or disproves this. There were some studies of those people that skipped breakfast who suffered from weight gain, and these individuals were found to have other contributing factors to their weight. For example, these adults had high stress jobs or they overate processed foods.
In society we are struggling with an obesity epidemic, and it all takes place in our own kitchens. So, many people are now looking at restricting meals, and intermittent fasting, as a solution to this problem.
Many people confuse the idea of intermittent fasting with anorexia and these two ideas couldn’t be further from each other. The best examples of intermittent fasting are associated with certain religious traditions.
If you are Muslim, you have Ramadan where you are not allowed to eat while the sun is up, so you will fast throughout the day and eat in the early morning or at night. The idea of anorexia means that you over restrict your diet for weight loss, and this can include extreme exercise as well.
3 Intermittent Fasting Types
There are many different ways you can incorporate intermittent fasting into your life, and you will have to find the solution that works the best for you. There still needs to be a bit more research done on this subject, but the benefits of intermittent fasting depend largely upon your sex, age, weight, activity level, and overall physical health.
1. Entire Day Fasting
You will not eat at all for a full 24 hours, and many programs suggest that you do this twice a week. On the remaining days of the week you will eat a low-calorie diet.
2. Every Other Day Fasting
You will have one day on and the other off where you fast versus when you don’t. This type of intermittent fast is interesting because you can eat what you want when you are not fasting.
3. Part of the Day Fasting
Part of the day fasting is something you partake in when you fast for a window of time throughout your day, and this is usually the majority of the day. When you use this intermittent eating pan you will eat from 4-12 hours a day. You can eat whatever you would like to eat during your scheduled eating time.
Scientific Input on Intermittent Fasting
There are many studies that refer to intermittent fasting as a positive dietary change for many individuals. Through the use of intermittent fasting you can:
-Reduce your risk for diabetes, high cholesterol, heart disease, and can keep your body from becoming diabetic.
-Through intermittent fasting you can increase your lifespan.
-Reverse the effects of a high fat diet, and in doing so you will prevent liver disease and obesity.
-Improve brain activity which is helpful with those predisposed to Alzheimer’s Disease.
-Slow tumor growth, protect healthy cells, and reduce the negative side effects of chemotherapy for cancer patients.
Intermittent fasting is a pretty great approach to improving your health. Researchers are trying to pin down the reasons that make fasting so great, but they are still working on it.
Yale School of Medicine, in 2015, said that through intermittent fasting your body produces betahydroxybutyrate (BHB).
BHB blocks production of the protein complex which is responsible for inflammatory diseases, Type 2 Diabetes, autoimmune diseases, atherosclerosis, Alzheimer’s disease, and auto inflammatory disorder. Inflammation causes a lot of havoc in the body, and this blocker helps improve your overall help.
These studies are very influential, but they have not been performed on humans yet. There are expected to be more human trials in the future.
Intermittent Fasting the Right Way
Do What is Right for You
Intermittent fasting hinges on your being restrictive with your eating habits, and nobody can tell you how that is going to make your body feel. If you are going to use fasting to overeat or to become dangerously restrictive, then fasting is not a healthy choice for you.
Continue to Work Out
If you decide to try your hand at intermittent fasting do not let this alter your physical routine. You need to do this in addition to exercising to get the best results, and you will be surprised to find improved muscle mass and reduced fat.
Eat Normally When Not Fasting
Many people, because they are fasting, feel that they can overeat when they have regular meals again. However, this is one of the biggest mistakes that you can make, so you need to focus on eating as healthy and normally as possible when you aren’t fasting.
This is a huge lifestyle change for you, and you aren’t expected to just jump right into it. It’s recommended that you start with partial fasting and then work your way up from there. Then, if you feel good about it you can try fasting for an entire day. Just remember to eat healthily when you are not fasting, and you are sure to see results.