This single post is going to give you everything you need to know to get started with intermittent fasting. What is intermittent fasting, it’s benefits & some bonus tips too! So, let’s get started.
What is Intermittent Fasting?
Intermittent Fasting is a period of time that you go without food. The minimal window for intermittent fasting is 16 hours, to achieve the cellular repair. After some big celebs have witnessed to reap some awesome benefits from intermittent fasting, the diet craze is turning the fitness world on its sweaty, well-toned head.
Types of Intermittent Fasting:
The two most common methods are:
1. 16:8 strategy- Here you eat whatever you want (within reason) for eight hours a day and then fast for the other 16.
2. 5:2 method- Here you eat normally five days a week and then keep your food intake to roughly 500-600 calories for the other two days.
But if you’re just starting off, I suggest you go for the 16-hour intermittent fasting. The best way is to eat dinner at 8 pm, and your next meal should be around 12 or 1 pm the following day.
Intermittent fasting is not just about physical benefits, but has some mental, and focus benefits too!
Okay, so here’s a list of some awesome benefits of intermittent fasting:
#1. Weight loss of course
One of the most popular reasons for turning to intermittent fasting its potential to promote weight loss. Indeed, intermittent fasting can help to boost weight loss to assist you in achieving a healthy body weight.
From a practical perspective, it is difficult to restrict calories continuously. For this reason, a study compared the effects on weight loss of continuous energy restriction versus intermittent energy restriction (like intermittent fasting). The researchers concluded that intermittent energy restriction is just as effective as continuous energy restriction for weight loss. Plus, is potentially much more realistic to apply in the medium to long-term.
In fact, another study with similar results took it a step further. The researchers found that while weight loss results were similar, the individuals that were on an intermittent fasting diet were actually able to preserve muscle mass more effectively than people who constantly restricted calories.
Intermittent fasting protects neurons from genetic and environmental stress factors during aging.
It increases insulin sensitivity, which benefits neurons that stimulate the production of enzymes that help cells cope with stress and fight against the disease.
Fasting can reduce issues with brain function and neurodegenerative disorders caused by inflammation.
Intermittent fasting can increase a person’s lifespan by up to 30% according to some researchers (if animal studies are an indicator).
Intermittent fasting boosts the body’s stress resistance, which increases longevity in humans.
It helps protect and treat the body from disease, which can delay aging.
Intermittent fasting can prolong the health-span of the nervous system by impacting biological pathways that regulate the lifespan.
#4. Helps Prevent Diabetes
Intermittent fasting has important beneficial effects on blood sugar levels (blood glucose) and insulin levels. It is good news for people who are at risk of prediabetes and type 2 diabetes. Research shows that both intermittent fasting and alternate day fasting help to reduce risk factors that can lead to diabetes, like promoting weight loss to achieve a normal, healthy weight.
Studies performed in rats have demonstrated that intermittent fasting can prevent type 1 diabetic neuropathy from progressing. More studies must be performed, however, until we can see if this benefit is also applicable in humans.
#5. Enhanced Concentration
It’s from my personal experience, when I perform my meditations in the morning, or any time of the day while fasting, I feel much more deeply connected and dialed-in with the meditation itself.
This could be due to a lack of substances/external stimuli such as food or water that the body needs to allocate resources to process.
Perhaps when the body isn’t breaking down nutrients and left to rest. It has the ability to hone in on any given task with much more clarity and efficiency.
Some other physical benefits include a dramatic impact on maintaining muscle. Also, increasing muscle tone, increasing muscle density. Furthermore, there’re some other general things like actually improving your vascular function as well that can improve your look.
So in addition to helping out your skin, helping out your appearance in that regard, there are other benefits too, like your nails, your hair, all kinds of things simply because of the nutrient uptake that occurs.
So I hope this post has given you a solid perspective on what intermittent fasting is. Honestly, it’s for everybody. You can use intermittent fasting with keto. You can use intermittent fasting with paleo, being a vegan or whatever you want. The thing is intermittent fasting is the proper protocol in which you are not eating versus what you are eating.
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