Intermittent Fasting Explained. There’s plenty of information today on the benefits of intermittent fasting (IF) to help you lose weight, reduce blood pressure, cholesterol, and blood sugars. It has become one of the world’s most popular health and fitness diets and studies show it has powerful effects on your body. This was the only method that reduced my diabetes 2 to normal within 10 days.
What Is Intermittent Fasting?
Although Intermittent fasting is not a diet as such, it is recognised as an eating pattern. Losing weight is not just about the foods you eat, but when you eat it. Combined with a Keto diet this a powerful way to lose weight making substantial health improvements.
Ancient hunters didn’t get their food from local stores or refrigerators! They needed to hunt and gather. Sometimes they’d have nothing to eat! As a result they were able to function without food for longer periods of time, sometimes for many days!
Intermittent Fasting means abstaining from food for longer periods of time which could be daily or more. My longest fast was 6 days and my intermittent fasting usually within a 4 hour window. This means I only eat between 5 pm to 9 pm. I then wait around 20 hours for the next meal!
How Intermittent Fasting helps you lose Weight
Whenever we eat our body releases insulin to convert sugars (glucose) into energy. Any glucose that is’t used, gets stored in your fat cells and as you guessed it, FAT. The problem today is we all love snacking! This doesn’t help our insulin levels to go down far enough before the next meal! Hence, more insulin equals more fat!
When your blood sugars are constantly high, your insulin levels are also high. This also leads to type 2 diabetes, and high triglycerides which has now become an epidemic.
If we let our insulin levels go down, we are able to burn more glucose and store less fat! Let’s not forget when we also go without food for extended periods of time, insulin is not released. This of course happens with intermittent fasting.
If your diet is eating very small meals throughout the day it doesn’t always help with weight loss. You need to get that insulin down!
How many times do we eat because we like the taste of food and not because we were hungry to begin with! This is a common bad eating habit we have today! It isn’t normal or healthy not to feel hungry!
There are numerous ways of doing intermittent fasting — all of which involve dividing the day or week, into eating and fasting periods. Once you have decided on IF you need to figure out how you are going to incorporate this into your lifestyle.
This involves fasting for long periods of time. The most popular is 16:8 (16 hours of fasting and eight hours during which you may eat) however, I prefer what’s known as the ‘Warrior Fast’ 20:4
I found the easiest way was to skip break fast and lunch eating only in the early evening!
Twice a Week Method
During 5 days of the week you maintain a healthy and normal diet. For the other 2 days you reduce your calories to 500. Some people may even completely fast for these 2 days, drinking only water, tea etc (without sugars)
Intermittent Fasting doesn’t have to be hard
The best way to start is by cutting out snacking and then start to reduce your ‘eating window’ each day. No matter what kind of diet you’re on it still comes down to the quality of food, quantity and when you eat! You cannot eat junk food and excessive calories on non-fasting days.
Speak with your doctor or a dietitian before starting intermittent fasting. If your doctor doesn’t know about this or even Keto diets, perhaps you should seek change doctors! Proceed with caution and start off easy.