You have probably encountered the term Intermittent Fasting at some point in the recent past. It is definitely one of the most popular health trends nowadays. But while you may have heard the term, many people are confused by it – What are the benefits? How do you do it? Is it right for me? Are there any disadvantages?
There are many good studies out there showing that it can help you lose weight, it can have a powerful effect on your body and brain, it can increase longevity and even decrease cancer risk.
In general, the method would be not to eat for at least 12, 14 or even 16 hours each day. Some fast from 7am to 7pm. The idea is that you have a good breakfast at 7am and then only drink water throughout the day and have a healthy dinner at 7pm.
Others stop eating at 7pm or 8pm and will start eating the next day at either 11am or 12 noon. This is the most popular method of doing intermittent fasting. However, it is important to note that people who are under a lot of stress or burned out may benefit a great deal from having a good breakfast that gives them a minimum of 15 g of protein. For patients who are fatigued and burned out, doing this type of intermittent fasting may actually exhaust them further.
A healthier way of doing intermittent fasting would be to make lunch our main meal and stop eating at 4pm and then start eating again at 8am, providing that 16 hours of fasting. This way you can break the fast with a healthy breakfast that will give you the nutrients that you need to get through and focus during a busy day of work.
Another downfall of intermittent fasting to be aware of is that these recommendations usually don’t focus on which foods you should eat but rather when to eat them. The truth is that most people will not experience all the wonderful benefits of this type of fasting unless they are also trying to eat low glycemic index foods during the hours that you are allowed to eat. This means avoiding the high glycemic index ones such as sugars, sodas, and simple and refined carbohydrates, etc.
In fact, there are some reports that suggest that if you stop eating for a long period of time, your body becomes even more sensitive to the insulin release, meaning that you may be increasing your chances of storing fat with high glycemic index foods if you are not careful with your choices.
I once had a client who decided to try intermittent fasting on his own for 6 months. While he did lose weight, when he went for his physical exam to his PCP, he had become a diabetic and had extremely high cholesterol levels. This was because he had allowed himself to eat anything he wanted during his 6 hour eating window. He would eat pizza, processed foods, and whatever else he was craving.
If you do decide to try intermittent fasting, be sure to think about what are the best times to fast for your body and also be careful not to “reward yourself” after doing the hard work of fasting for a long period of time. There is more to fasting than just not eating for a period of time, remember, what you eat during your window is still important.
If you want to find out if intermittent fasting is right for you and how to do it properly, be sure to give us a call and we will help you find the best plan for you.