What is Intermittent Fasting?
Also referred to as IF, intermittent fasting is not a diet; instead, it’s an eating plan based on consuming food and then fasting over specific predefined periods. During the eating periods, it’s recommended to achieve normal eating patterns and calorie intake. Eating periods are followed by a fasting phase where only liquids such as water, sparkling water, unsweetened tea, coffee and broth can be consumed.
Origins:
The proponents of IF point to the fact that our ancestors did not always have three meals per day. Early humans were hunters and gatherers and would experience both periods of abundance as well as scarcity. Based on the belief that our bodies were originally built for the hunting and gathering lifestyle and operate more efficiently in this environment is what lends credibility to IF.
Health Benefits:
More and more research is beginning to emerge on the potential health benefits of IF. Some of these benefits include: improve cholesterol, blood pressure, better blood sugar, and insulin levels. Intermittent fasting is also associated with a decrease in risk factors for Alzheimer’s. More research is needed, but scientists are looking at using intermittent fasting as a way to treat cancer cells.
How to IF?
This is where the world of intermittent fasting has gotten a little confusing and can feel overwhelming. Do a Google search on IF, and you’re likely to find a variety of approaches on intermittent fasting. Keep in mind what works for one may not work for another, but for simplicity purposes, this newsletter is going to focus on the two most common ways to practice intermittent fasting:
- Time-restricted fasting: you have a 6 – 8-hour window to eat and leaving 16 – 18 hour period to fast each day.
- 5:2 intermittent fasting: you eat regular meals five days out of the week, but two days a week, eat only one moderate-sized meal.
The key to intermittent fasting is not to under eat or overeat during the feeding windows, but instead fuel and nourish your body with wholesome and nutrient-dense food. Intermittent fasting is not cutting out food groups like carbs or fat but instead modulating when you are eating.
If you are unsure if IF would work for you, book a venture call with me where we can assess the best approach for you based on your individual needs.
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