Benefits & Methods of Intermittent Fasting

Benefits & Methods of Intermittent Fasting

 

"Intermittent fasting involves choosing specific times to eat and fast, to make your body burn fat for energy. It includes methods like the 16/8 method, the 5:2 diet, and alternate fasting. Stay tuned, as we'll explore these methods, how to start, and their benefits in this blog."

The 16:8 Method

Probably the most commonly known type of intermittent fasting is a time-restricted diet.  This is where you have a window of time where you eat during the day, and the rest of the day is for fasting.  Among these is the 16:8 method, fasting for 16 hours, and eat during a specified 8 hours of the day, such as 9am-5pm, or 12-8pm.  During the fasting period, you stay hydrated with sugar and calorie-free liquids such as water, coffee, and green tea. 

Pros
  • Stress reduction (during fasting, you are able to focus on what you are doing, instead of what you are eating, and do not get sluggish from eating).
  • Better sleep (insulin levels drop and melatonin levels rise, and the circadian rhythm or sleep-wake cycle is improved)
  • Weight loss (you can expect to lose an average of 10% of your body weight per week)
Cons
  • Starting a new way of eating is always a challenge, and the 16:8 method is no exception.  Getting used to eating for only 8 hours per day is the first challenge (you may experience weakness and hunger, which will go away, once you get into your rhythm).
  • You may eat more than normal, and not experience any benefits but instead gain weight if you feel like you have to eat as much as possible (causing actual weight gain and establishing poor eating habits).
  • If you have other health issues, intermittent fasting could cause serious side effects, including cardiac issues if these conditions already exist.

The 5:2 Method

The 5:2 method of intermittent fasting is where you eat normally for 5 days a week, and restrict calories to very minimal on the other 2, typically to 500-600.  To get the most benefits of this method, the 2 calorie-restricted days should not be consecutive, but with 2-3 days of non-fasting between them. The diet was created by Dr. Michael Mosley in 2013.  If you'd like to get started or know all there is to know, get the book here.  There is less research on the pros & cons of the 5:2 vs the 16:8. 

Pros
  • Customizable
  • Reduction in insulin levels 
  • Weight loss (1-2 pounds per week)
  • Boosting gut health
  • Lowering inflammation
Cons
  • Overeating
  • Difficulty in sustaining

Alternate Fasting

Alternate fasting is where you eat one day, and fast the next, one day on, one day off.  Dr, Krista Varady's book, published in 2013, launched the strategy of this method.  There is a modified approach to this method, where the "fasting" day is when you reduce calorie intake to no more than 500.

Pros
  • Decreased inches in waist circumference (2-3 inches after 8 weeks)
  • Autophagy (when old parts of cells are degraded & recycled, which helps prevent chronic diseases such as cancer & heart disease)
  • Decreased LDL (bad cholesterol)
Cons
  • Mild headaches
  • Feeling very hungry
  • Lightheadedness
  • These symptoms will go away after adjusting to eating every other day

 

With weight loss being the most common benefit, and consistent evidence, it is the main reason for intermittent fasting.  These three methods all have variations and similar methods, so you can find the one that is right for you, and it is important to know that intermittent fasting is lifestyle change, therefore a long term commitment. 

Having a plan will assure your success, and decrease your chances of overeating on your normal eating days or hours.  Healthy meal prep, such as Prept meals, can ensure you consume healthy ingredients, important nutrients, and controlled calories. Always consult your physician before starting any eating plan.

 

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