What is intermittent fasting?
Intermittent fasting is an umbrella term for not just a diet, but an eating pattern. To fast is to go with little to no food for a period of time, usually no longer than 24 hours per fast. Often abbreviated as IF, intermittent fasting can be done many different ways. The 16:8 method is quite popular and it involves restricting food intake for 16 hours out of the day, and eating all of your calorie needs within an 8-hour window. The 5:2 method consists of eating a regular, well-balanced diet for five days out of the week, and then eating 0-500 calories of protein and fat, such as fish, eggs, or nuts, for two fasting days out of the week.
These methods of intermittent fasting reduce your calorie intake, but you must be careful not to overeat during your “allowed” eating windows. If done correctly, this is a very successful weight loss strategy!
What are some health benefits of intermittent fasting?
- Reduced inflammation
- Lowered blood pressure and resting heart rate
- Positive effects on the cardiovascular system
- Improved insulin sensitivity
- Shifts in the body’s cellular and metabolic processes in ways that promote optimal health
- Weight loss
According to Mark Mattson, a professor of neuroscience at Johns Hopkins School of Medicine, the 5:2 plan of intermittent fasting has the most data backing it up. It works best if the two fasting days are not consecutive. Split those days apart from each other to improve your chances of success. It is also best to have very little to no carbohydrates on fasting days.
What can you expect when beginning with intermittent fasting? Prepare yourself to feel hungry for the first few days or weeks. But by the end of the first month, most people’s appetites have adapted to the new changes. Do you have any additional questions or would like more support? Give us a call and we can help! As one of Utah’s fastest-growing weight loss clinics, we’ve helped hundreds of people lose weight and keep it off in just a few years of doing business, and we know that we can help you, too! Intermittent fasting and weight loss might be what gets your body going towards your health and wellness goals.