Intermittent fasting is not a diet it is a tool that can be used along side any nutritional plan that you may be following.
Firstly, what does intermittent fasting require you to do?
Looking at the Intermittent fasting of today, it is simply selecting a window of time for fuelling your body that feels comfortable for you and beneficial for your body. While fasting, you drink water (no flavoured water), black coffee, or black tea (No fruity or flavoured teas) and do not eat. Very simple!
Benefits of Intermittent Fasting
- It’s free.
- No special foods are required.
- Works with any diet
- Decreases Inflammation in the body.
- Reduction in blood sugar levels
- Improvement in insulin sensitivity
- Reverses the ageing process.
- Increases fat burning.
- Energy increase
- Mental clarity improvement
- Weight and body fat loss
What happens to your body during this fasting period?
During fasting the insulin level in the body is reduced and the body then looks for stored fat to use as energy. The most accessible place for the body to access for fat to break down for energy is the liver. Once this supply is depleted the body then taps into the body fat to break down for energy.
Your body is therefore using the fat stores to fuel it during the fasted state. Your body is then able to use this energy to heal your body and give you the benefits mentioned above.
Types of fasting windows
Alternate day fasting. Eat your normal diet one day and either completely fast or have one small meal (less than 500 -800 calories, depending on whether you are male/female) the next day.
5:2 fasting. Eat your normal diet five days a week and fast two days a week. On the 2 days either completely fast or have one small meal (less than 500 -800 calories, depending on whether you are male/female) the next day.
Daily time-restricted fasting. Eat your normal diet but only within a 4 to 8-hour window each day. For example, skip breakfast but eat lunch around noon and dinner by 8 p.m. or skip breakfast and lunch and just eat dinner.
Who should not fast?
Anyone under 18 years
Women pregnant or breastfeeding
Malnourish or underweight individuals.
Who should be cautious and work with a healthcare advisor?
People with gout
People on medication or previous medical conditions
Type 1 and 2 diabetics
For more in depth details on IF (Intermittent fasting) please see the resources that are specific to IF.
PS: This blog shows my journey and what I have done to date. You should always connect with your Doctor pre to making any changes to your nutrition or activities. This is all about getting a healthy body in a safe and healthy way.
