Intermittent fasting is a hot trend you’ve probably heard about recently, but we’re here to tell you it’s a lot more than that! It’s been around for years and actually can help reset your system on a daily basis, which helps with bloating digestion many studies show that this can cause weight loss, improve metabolic health, protect against disease, and perhaps help you live longer!
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What is intermittent fasting and what are its benefits?
It involves alternating cycles of fasting and eating. It’s not focused on which foods to eat, but rather on when you should eat them.
Most people already “fast” every day, while they sleep. Intermittent fasting can be as simple as extending that fast a little longer. You can do this by skipping breakfast, eating your first meal at noon, and your last meal at 8 pm.
Then you’re technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window. This is the most popular form of intermittent fasting, known as the 16/8 method.
Many people report feeling better and having more energy during a fast.
In the beginning, while your body is getting used to not eating for extended periods of time you may feel hungry in your fasting periods but that will self-regulate in a few days.
While fasting, no food is allowed, but you can drink water, coffee, tea, and other non-caloric drinks.
What happens to my body when I’m intermittent fasting?
All sorts of processes in the body change when we don’t eat for a while, in order to allow our bodies to thrive during a period of famine. It has to do with hormones, genes, and important cellular repair processes. Our bodies have been trained to do this since our existence so don’t get caught up in thinking this is bad for you. It may just be different than how you do things now.
When fasted, we get significant reductions in blood sugar and insulin levels, as well as a drastic increase in human growth hormone.
Essentially, fasting cleanses our body of toxins and forces cells into processes that are not usually stimulated when a steady stream of fuel from food is always present. When we fast, the body does not have its usual access to glucose, forcing the cells to resort to other means and materials to produce energy.
Some research suggests that it can help protect against diseases, including heart disease, type 2 diabetes, cancer, Alzheimer’s disease, and others.
Will I lose weight while intermittent fasting?
Many people do intermittent fasting in order to lose weight, as it is a very simple and effective way to restrict calories and burn fat. Others do it for metabolic health benefits, as it can improve various different risk factors and health markers. According to a study, intermittent fasting may reduce body weight by up to 8% and decrease body fat by up to 16% over 3–12 weeks. This can lower your BMI in 3 months!
Other people simply like the convenience of intermittent fasting. It is an effective “life hack” that makes your life simpler while improving your health at the same time. The fewer meals you need to plan for, the simpler your life will be. And not having to eat 3-4+ times per day, with the preparation and cleaning involved, saves time.
How do I eat during my eating hours?
Then during your eating time, focus on 2 whole food-based meals, spaced about 2-3 hours apart with guidelines like this:
🍎 Eat 2 meals per day and a protein supplement
🍊 Avoid snacking
🍋 Eat protein first
🍒 Eat small amounts
🍇 Eat slowly
🍉 Eat mindfully
🍓 Chew all foods into a paste
🍐 Slowly introduce new foods
🍍 Avoid sugar and fat
Eating a well-balanced diet with lean proteins, vegetables, low-fat milk products, whole grains, and fruits and following the ‘10×10 Rule’ by eating foods that have less than 10 grams of fat and 10 grams of sugar in a serving will keep you in a comfortable mode of digestion that allows for your to feel full, nourished and filled with energy!
What are the negatives of intermittent fasting?
Intermittent fasting has become increasingly popular in recent years, but it is important to be aware of its potential drawbacks. Common side effects of IF include insomnia, irritability, headaches, and nausea. For some, IF may be difficult to sustain in the long term due to its restrictions, which can make it challenging to keep up with family and social obligations.
Additionally, intermittent fasting can be difficult to stick to, as it requires commitment and discipline to follow the fasting plan. It is important to consult a healthcare professional before beginning any fasting plan, as it is not suitable for everyone.
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