Intermittent Fasting…
Is it time to lose those pesky lockdown pounds? Everyone is thinking the same and with summer holidays becoming a possibility, now is a good time to do something about them!
As a Health & Wellness coach I have studied over 100 dietary theories and genuinely believe in bio-individuality. This means that there is not a one-size-fits-all diet, each person is a unique individual with highly individualised nutritional requirements.
One theory however is causing a bit of a buzz recently…. Intermittent fasting. As far as weight loss is concerned there has never been never a magic pill but if you’re ready to shift some pounds, this idea is worth some consideration.
Intermittent fasting has been around for a while but there is a growing body of evidence that it really works and that it can come with some extra health benefits too!
Anyone considering this type of regime should really only try it if they are in good physical health with no medical conditions. For example if you suffer with diabetes then you are advised not to start this way of eating until you have spoken to your diabetes nurse and been given the green light.
So, how does intermittent fasting work?
Our bodies have an internal cleaning system which flushes away toxins and waste. As we get older this can become less efficient and can cause the body to build up unhealthy toxins which could cause inflammation and even illness. Intermittent fasting can allow the body time in between eating to begin a renewal process which can improve our overall health and allow us to lose weight over time.
A 2012 study published in Nutrition Journal Health, which examined the effects of intermittent fasting on obese women, showed that those who followed intermittent fasting experienced a decrease in fat mass, body weight and visceral fat.
If practiced safely then results show the health benefits of Intermittent fasting on our overall health can also include, reduced risk of diabetes, improved heart health, increased life expectancy, improved brain function and also the prevention of some cancers.
Women who are going through menopause can also benefit from intermittent fasting, if you tend to have increased fat around the tummy area, this can be found to increase the risk of heart disease. Fasting can reduce this and help maintain a healthy BMI.
How do I do it?
This study gives a good example. Researchers from the University of Alabama conducted a study with a small group of obese men with pre-diabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 am to 3 pm),or spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite which can lead to weight loss.