The Beginners Guide to Intermittent Fasting

Intermittent fasting is a new trend in the wellness world. It both improves health and lifestyle while also offering an array of health benefits.

Intermittent fasting is a term for an eating pattern that cycles between eating and fasting. Some of us unconsciously fast on a daily basis without even realizing it! This cycle of fasting isn't so much about what you eat versus when you eat. 

Popular methods: 

  • 16/8 method: this method involves skipping breakfast and restricting your eating period for 8 hours at a time, which means a 16 hour "fast" in between meals.
  • Eat-stop-eat: this method suggests fasting for 24 hours 1-2 times a week.
  • 5:2 diet: on two non-consecutive days, eat 500-600 calories. Eat normally the other 5 days.

How intermittent fasting affects cells: 

  • Human Growth Hormone (HGH): growth hormones increase
  • Insulin: insulin sensitivity improves, which means stored body fat = more accessible
  • Cell repair: cells repair faster and more efficiently
  • Gene expression: improves longevity
  • Facilitates weight loss: there is an automatic reduction of caloric intake

A study conducted in 2014 suggested that 3-8% of individuals lost weight via intermittent fasting in 3-24 weeks. Of that number, 4-7% saw reduction in overall waist circumference.   

There are risks associated with intermittent fasting. Certainly those who are taking medication, have diabetes, are underweight, pregnant or may become pregnant should consult with their physician. 

Intermittent fasting is a proven way to reduce weight gain. However, proceed with caution before beginning intermittent fasting. It may help improve overall health while also giving a new perspective on when you eat versus how you eat.

For your free guide to intermittent fasting, download here!

 

Kristina Caputi