Intermittent fasting is a diet that usually requires fasting between 12 and 24 hours which is accompanied by subsequent meal or meals (refeeds). For example, if one were to eat dinner at 8 PM and not eat in until the next day a t12 pm that would be a 16 hour fast. Here are some of the possible benefits to this type of diet.
Improve blood sugar and insulin sensitivity
Better heart health and blood values
Enhanced cognitive function
Reduce inflammation
Weight loss
Intermittent fasting can have a positive impact on your health. After fasting for just 8 hours your body turns on the detox system which helps to cleanse you of toxins. I usually do just a 12 hour fast (not including my predigested whey protein shake before bed) because I find the longer fasts cause me to be too hungry at night and I end up over eating. That’s how I almost got up to 250 lbs. In addition, the 12 hour fast allows me more time to consume protein throughout the day which helps me maintain muscle during weight loss season.
There are a few things you need to know before you start this diet.
By not eating your hunger hormones are altered and this may cause one to binge eat at night so it’s still important to track the calories of the day. After your refeed your hunger hormones will return to balance usually.
Do not perform heavy lifting during your fasting period. Instead choose to do weight lifting in the evening as this increases insulin sensitivity (insulins sensitivity is lowest in the evening). Also, you will not feel as weak.
During the fasting period it is a good idea to do light aerobic exercise because it is an opportune time to burn fat.
Before starting any diet consult with a physician especially if you are diabetic or suffer from low blood sugar.
Be on the lookout for my next newsletter where I will be talking about cycling carbohydrates for weight loss. Contact me for your free nutrition counseling session.
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