Intermittent Fasting

Updated: Nov 16




What is Intermittent Fasting?


Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It

doesn’t specify which foods you should eat but rather when you should eat them.


There are different IF, but I am going to focus only on time-restricted eating. This method has a set of fasting and eating windows:


16/8 method: Only eating between 11 am and 7 pm or between 12 pm and 8 pm

or 14/10 method: Only eating between 10 am and 8 pm



IF proved to have many health benefits:


  1. Most people fast while they sleep. This method allows your body to extend the overnight fast.

  2. Encourage your body to eat every day at the same hours and your body loves that.

  3. No snack and watch your portion size.

  4. Encourage to be more organised with your meal plan.

  5. Weight loss: Intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories.

  6. Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type 2 diabetes.

  7. Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases.


The misconception of IF


People think that they need to restrict their calorie intake or reduce to 1 meal per day.

Fortunately, the body is smart and has established a minimum dosage per day of vitamins and minerals to get.

By restricting that dosage you put your body in danger.

Your body won’t have enough vitamins and minerals to work properly and you could end up with symptoms such as fatigues, headaches and digestive problems (low stomach acidity, low digestive enzyme…) anxiety, depression, and pain in the joints. The IF is not recommended for pregnant women or breastfeeding, BMI under 18.5 and underweight people.



Science behind


Studies show that IF can reduce the risk of developing cardiovascular disease. IF inhibits the development of atherosclerosis by reducing the concentration of inflammatory markers. Also, IF prevents hypertension by lowering the systolic and diastolic blood pressure by activating the parasympathetic system.

IF reduces the amount of food consumed which decrease the bodyweight, also improves glucose metabolism and increases the sensitivity of tissue to insulin (Malinowski et al. 2019).

Some studies show that time-restricted eating could also delay ageing, and could improve cardio metabolic health (Jamshed et al. 2019).


More reading to expand your knowledge

  • Intermittent Fasting for Beginners: A Complete Guide to the Fasting Lifestyle, by Amanda Swaine

  • The Complete 2020 Intermittent Fasting Book: Lose Weight with Quick and Healthy Recipes For Every Day incl. 16:8 and 5:2 Diet Plan, by Matthew Morgan

  • Intermittent Fasting 16/8: A Step-By-Step Guide to Lose Weight, Increase Energy and Boost Your Health. 30-Day Plan Included, by Greta Sanders

  • Autophagy and Intermittent Fasting: 2 Books in 1: How to Detox Your Body, Live Healthier and Longer Trough Diet, Fasts and Excercise.

  • A Practical Guide on How to Activate Autophagy Safely, by Patricia Cook


Maybe IF could work for you. Contact me for more information!


DISCLAIMER: This content is not intended to be a substitute for professional medical advice,

diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a medical condition



References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471315/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627766/


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