Intermittent Fasting - What is all the hype about?
Intermittent fasting, also known as cyclic fasting, has risen in popularity in recent years as more and more research emerges discovering new intermittent fasting benefits. However, intermittent fasting is hardly a new concept. It has been used for centuries during times when food was scarce and even plays a central role in many major religions. Today, we see different types and varied reasons for fasting...
4 Common Types of Intermittent Fasting
1. Alternate day fasting
Eating only every other day. On fast days, either no food or only about 500 calories
2. 16/8 Fasting
(the best fast for beginners): fast for 16 hours a day and limit your eating to an 8 hour window. Often involves not eating anything after dinner and skipping breakfast the next morning.
3. 24 hour fast
Pick one day out of the week to fast for 24 hours, drinking water only. Eat normally on the other days.
4. 5:2 Diet
The type of fast famously advocated by Michael Mosley; eat normally for 5 days and restrict caloric intake to between 500-600 cals per day for two (non-consecutive days) of the week.
6 Benefits of Intermittent Fasting
1. Promotes weight loss
Various studies show alternate-day fasting and whole day fasting to be effective at reducing body weight by up to 7%, including up to 5kg of body fat loss (Tinsley & La Bounty, 2015). While the 16/8 method of intermittent fasting showed to significantly reduce fat mass while retaining both muscle mass and strength with resistance training (Moro, et al., 2016).
2. Reduces blood sugar
Some studies have shown fasting decreased blood sugar by 12% and also lowered insulin levels by nearly 53%. Regulating insulin levels to prevent sugar cravings during the day and reduce spikes and crashes in energy (Arnason, Bowen, & Mansell, 2017).
3. Promotes cardiovascular health
Increases good HDL cholesterol and decreases bad LDL cholesterol and triglyceride levels (Shehab, Abdulle, El Issa, Al Suwaidi, & Nagelkerke, 2012), and may protect against heart disease including heart attacks (Wan, et al., 2010).
4. Reduces inflammation in the body
Various studies including a recent one by Marinac et al, show intermittent fasting reduces risk of chronic illnesses and cancer.
5. Protects brain health and boosts concentration
By enhancing cognitive function (Li, Wang, & Zuo, 2013) and protecting against premature brain aging and possible dementia (Tajes, et al., 2010).
6. Decreases hunger cravings
By decreasing leptin, the satiety hormone produced by fat cells (Alzoghaibi, Pandi-Perumal, Sharif, & BaHammam, 2014), which could translate to less leptin resistance, less hunger and potentially even more weight loss.
If you have never incorporated this way of eating into your lifestyle, now might be a good time to try it out for at least one month, to see how it may improve your health, vitality and boost your wellness goals. Although intermittent fasting has been proven to benefit many different aspects of health, it may not be ideal for everyone. Speak to your Holistic health practitioner or health professional to find out if this kind of lifestyle change is suitable to help you on your health and wellness journey.