Guys, let’s talk intermittent fasting.
Is it as beneficial as they say it is? Let’s discuss…
Intermittent fasting is a popular dieting technique that involves alternating periods of eating and fasting.
Typically, extending your longest, natural fast of the day, a night’s sleep, and continuing it 4-6 hours into the next day. This practice has been shown to be a useful tool for weight loss, improving health, and improving body composition.
Let’s explore the benefits of intermittent fasting, provide research-backed data supporting its effectiveness, and give examples of how one might use it to lose weight, improve health, and improve body composition.
One of the main benefits of intermittent fasting is that it can help create a daily calorie deficit, which is necessary for weight loss. When we fast, our bodies are forced to use stored energy, such as fat, for fuel. This leads to a reduction in overall calorie intake, which can result in weight loss.
Intermittent fasting can also improve health by reducing the risk of chronic diseases such as heart disease, diabetes, and cancer. This is likely due to the fact that intermittent fasting can lower levels of inflammation in the body and improve insulin sensitivity. Additionally, according to some research, intermittent fasting has been shown to improve brain function and protect against neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Additionally, there is evidence that intermittent fasting can improve brain function and protect against neurodegenerative diseases. Studies have shown that it can increase the production of a protein called brain-derived neurotrophic factor (BDNF), which helps protect and repair brain cells. This can lead to improved memory, concentration, and overall cognitive function.
Other studies have shown that it can also improve body composition by aiding in increasing muscle mass and decreasing body fat. This is because fasting can stimulate the production of growth hormone, which is essential for building muscle and burning fat.
There are several different ways to practice intermittent fasting, but the most popular are the 16/8 method, the 5:2 method, and the alternate-day method. The 16/8 method involves fasting for 16 hours and eating during an 8-hour window. This is the most popular method and is often used by those looking to lose weight. The 5:2 method involves eating normally for 5 days and restricting calories to 500-600 for 2 non-consecutive days. The alternate-day method involves alternating between days of normal eating and days of calorie restriction.
To use intermittent fasting to lose weight, one might start by trying the 16/8 method. This could involve skipping breakfast and only eating during an 8-hour window, such as from 12pm-8pm. As the body adapts to this schedule, it may be possible to gradually increase the fasting period to 18 or 20 hours. It is important to note that it is still important to pay attention to overall calorie intake and to make sure that the calorie deficit is being created.
It’s important to keep in mind that, like any dieting technique, intermittent fasting may not work for everyone. Listen to your body and make adjustments as needed. For example, if you are feeling excessively hungry or fatigued while fasting, it may be necessary to adjust the fasting period or incorporate more calorie-dense foods into your diet. So, start small and gradually increase the fasting period as your body adapts. It’s also important to be mindful of your overall calorie intake, and to make sure that you are still getting enough nutrients to support your body’s needs.
Whats the best way to start?
This is what I’ve found to be the most helpful, as well as the easiest way to seamlessly implement it into your day.
Skip breakfast and only eating during an 8-hour window, such as from 12pm-8pm. As your body adapts, you can gradually increase the fasting period, even though I don’t find it to be necessary.
Give it a try and let me know how it works out for you!
Overall, intermittent fasting is a powerful dieting technique that can help create a calorie deficit, effortlessly. It can be a very useful tool for those looking to lose weight or improve their health and body composition. By restricting the eating window and reducing overall meal frequency, it can lead to a reduction in overall calorie intake, which is necessary for weight loss.
You have nothing to lose, except weight! 😉
-Rob