So today I want to talk more about the effects of intermittent fasting.
I have talked about the different ways of intermittent fasting before but I just want to clarify a little bit about each one. The first way to do intermittent fasting is by doing 24 hr fasts a couple of times a week then eating normally the rest of the time. When I refer to normal eating I am talking about eating whole foods. Lots of fresh vegetables and fruits as well as things that you have to prepare and cook. I am not referring to anything that comes in a package and says cut open package and microwave for 5 mins on high. We as a society tend to go for the things that are quick and easy. Unfortunately that is not what your body needs or wants. Unless you are talking, wash and eat an apple that is easy and good for you. But that is not what the average person will go for. So back to the fasting. The 24 hrs a couple of times a week is sometimes easier since you don’t have to watch a clock but sometimes harder because you aren’t having any food for a 24 hrs period. Believe me when I say that not having food is a great way for your body to do all the repairs and things that it can’t do when we are always asking it to process food. We have enough stored fat that our bodies can use for energy when we are not putting food into our body.
Another way to fast is by choosing an eating window. Popular ones are 4hrs, 6hrs, 8hrs or using circadian rhythm which is usually 12hrs. I personally use an 8hr window and that is what I recommend to my clients right now however I am thinking of moving it down to a 6 hr window instead. I tend to have a snack at 10:30 then lunch at 12ish. I sometimes will have another snack in the afternoon and then at about 5 I panic and get my protein shake and greens and fibre in just before 6. Part of my issue is that I used to be an evening snacker and I have now told myself that I must not eat after 6. I have accepted this now I will just have to have a chat with myself and convince myself that I can stop at 4 then I will panic and get my shake in at 3 instead.
For the most part it is the down time that you are looking for that your body needs to do all the wonderful things that your body can do. This of course also means that rest is important also, but sleep is a whole other topic. During the time that you are not eating many things happen. According to HealthLine Insulin levels drop, Human Growth Hormone (HGH) increases which facilitates fat burning and muscle gain, Cellular repair happens such as removal of waste from the cells (autophagy). And It can also enhance the body's resistance to oxidative stress.
I have said it before and I will say it again; everyone is different and different things will work for different people. So if you are wanting to try intermittent fasting you need to figure out what will work for you and your lifestyle.
Tune in next week for more discussion about lifestyle and food.
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